Back and cardio day! Cardio? Man, problem with this methodology is it takes forever to get these workouts done. Who has time for 2 hours in the gym? Yuck. Oh well, I'm still sticking with it and we'll see how things end up after 12 weeks.
Wide grip overhand pull-ups, 3x10: strict pull-ups
Supersets (I goofed on these, did each set of two in supersets vs. the first set of two only)
Bent-over barbell row, 3x8: 65-75-85
Seated cable row, 3x8: subbed bent over row with hands reversed, narrow grip, pulled to stomach 65-75-85
Wide grip lat pull-down, 3x10: subbed kipping pull-ups
One-armed row, 3x8: 35-40-40
Hammer strength pull-downs, 3x10 35-53-53 (in my pullup bar rig with big time friction)
Back extensions, 3x8: 0-10-20 (plate held behind head)
Did 30 minutes on the treadmill very slowly. Haven't run in a long time. Probably shouldn't have worn VFF's... Ran 2.25 miles.
Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (OHS@65#, ring dips, no pullups)
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