A-3-Back and Hamstrings (1)

I'm feeling the DOMS since I started the new routine. I like the DOMS. Good workout here before a day off for intervals.

Tonight's Workout...

Duration: 1:08:16
Calories: 552
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Lat Pulldown-Over
2 Warms
160 lbs. x 8 Reps.
180 lbs. x 8 Reps.
200 lbs. x 7 Reps.

I definitely noticed an increase in strength from the last time I did these. As such, I'm looking to stay and/or look to beat 200 lbs. next week.

Deadlift
2 warms
225 lbs. x 8 Reps.
245 lbs. x 8 Reps.
245 lbs. x 8 Reps.
255 lbs. x 8 Reps.

With the "big" lifts, I approach it with a bit of caution and as per your suggestion, I increase the weight in smaller increments. These were good and intense working sets and next week, I'm looking to work up to 275 lbs. and see how I feel at that weight. I'm thinking 315 also but I'll wait till after next time to gauge how I feel as there are more working sets here.

Bench Row
1 warm
50 lbs. x 10 Reps.
60 lbs. x 10 Reps.
60 lbs. x 10 Reps.

I, at first, tried to do this at the barbell incline bench but the stool behind the bench prevented me from completing a full range of motion so I went to an adjustable incline bench. I had issues in starting the movement as I may need someone to hand me the dumbbells. Alas, I worked up to 60 lb. rows and I came away feeling like I can go up to 70 lbs. but that remains to be seen.

Straight Arm Pulldown
60 lbs. x 12 Reps.
60 lbs. x 12 Reps.
50 lbs. x 12 Reps.

I was wondering..do you perform these with a wide grip? (wider than shoulder width?) or shoulder width. At any case, I worked at a weight that enabled to move the bar slowly with a slight bend in the knees. Good finisher for the back.

Lying Leg Curl
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.
105 lbs. x 10 Reps.

Stiff Legged Dumbbell Deadlift
1 Warm
70 lbs. x 12 Reps.

Steady State Cardio on...

Stationary Bike
Stepmill

Duration: 30:34
Calories: 301
Average Heart Rate: 132 bpm (69% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 22%