B-3-Back & Shoulders (2)

Gym: Golds Gym; Jersey City, NJ

Wide Lat Pulldown
3 warms
160 lbs. x 6 reps.
160 lbs. x 6 reps.
160 lbs. x 6 reps.

Barbell Deadlift
2 warms
315 lbs. x 3 reps
315 lbs. x 3reps.
315 lbs. x 3 reps.

First things first, last week, I did NOT lift weight off the ground. It was racked at shin level when starting. Secondly, watched videos on youtube last night to see how deadlifts are performed because I hardly, if ever, performed barbell deadlifts for the 9-10 years that I have been weightlifting. Soo, I don't feel I was doing it correctly last week. I lifted it off the ground tonight and boy, was it intense. No straps. I may scale down the weight as there were some instances I wanted to make sure the bar didn't slip out of my hands! I feel I did it correctly to the best of my ability BUT a work in progress.

Close Grip Pulldown
1 warm
120 lbs. x 10 reps.
120 lbs. x 10 reps.

Upright Row
2 warms
60 lbs. x 10 reps.
60 lbs. x 10reps.
60 lbs. x 10 reps.

Side Lateral-Up/Down
15x5, 20x5, 25x10,6, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5

Crunch
20 reps.
15 reps.
15 reps.

Steady State Cardio

20 minutes on stairmill
10 minutes incline walking

although i sucked at deadlifting. good workout outside of that!