B-3-Back and Shoulders (3)

I had a great workout tonight. Felt real strong.

Previous Workout....

Duration: 1:05:56
Calories: 486
Average Heart Rate: 126 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 26%

Tonight's Workout...

Left my transmitter at home.

Duration: N/A
Calories: N/A
Average Heart Rate: N/A
Maximum Heart Rate: N/A
Fat Percentage of Calories: N/A

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

Went heavier on my last working set.

Barbell Deadlift
3 warms
305 lbs. x 5 reps
305 lbs. x 5 reps.
315 lbs. x 5 reps.

I feel like I have my technique down pat and in turn, I'm more confident in performing this lift...as opposed to my pre-franco days where I hardly, if ever, did deadlifts. Let alone heavy ones. So, it felt good to progressively go up in weight safely from week to week.

Close Grip Pulldown
1 warm
120 lbs. x 12 reps.
140 lbs. x 10 reps.

Went up in weight here as well.

Upright Row
2 warms
70 lbs. x 12 reps.
80 lbs. x 10 reps.
90 lbs. x 10 reps.

Yeah, I went heavier here also.

Side Lateral-Up/Down
15x5, 20x5, 25x5,5, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5
15x5, 20x5, 25x5,4, 20x5, 15x5

Bike Crunch
30 reps.
25 reps.
20 reps.

Steady State Cardio on...

Stepmill

Duration: 35:00