10 Dec Jay Ashman – 12/10/2014 Back Attack

First training log on 10/20 and I started it off with some back work.

** Barbell Row **
– 95.0 lbs x 12 reps
– 135.0 lbs x 10 reps
– 185.0 lbs x 8 reps
– 255.0 lbs x 8 reps
– 255.0 lbs x 8 reps
– 255.0 lbs x 8 reps

I decided to use straps on these since I didn’t want grip to be a limiting factor in any shape or form. Back was almost parallel to the ground and the grip was slightly wider than shoulder width.

** Lat Pulldown **
– 130.0 lbs x 15 reps
– 130.0 lbs x 15 reps
– 130.0 lbs x 15 reps

Each rep is a full stretch and a full contraction at the chest.

** Chest Supported Row **
– 85.0 lbs x 10 reps
– 85.0 lbs x 10 reps
– 85.0 lbs x 10 reps

85# in my hand and face down on an incline bench. I get more from these than I do with a chest supported row apparatus.

** Chin Up **
– 5 reps
– 5 reps
– 5 reps
– 5 reps

Starting doing explosive chins (singles with 15-20s rest between sets) but opted for some reps.

Yesterday Ghostface Killa released his new album and I pretty much had it on loop for two days straight.

I gift the opening track to you so you can be as addicted as I am to this thing.

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