Whats up! This is my first log here on The Dungeon, another great site like anabolicminds. Today was back day, one my favorites. I'm having to stick with pretty much the basics right now, the gym here in baghdad doesn't have any row machines or anything just good 'ole cables and free weights. I never went to the chiropracter after my last deployment and the body armor being worn day in and day out took it's toll on my back. That coupled with the ****ty beds has got my lower back all knotted up. SO, that said, I'm having to stear cleer of any heavy barbel rows and deads for now, just for another month until I get home and get some adjustments made to get rid of the knots. I just aquired a new work out partner here for the last couple of weeks in the sand and my poundages have definitely gone up. Not even with help, just the fact of having someone to spot me if needed has allowed my mind to start out about 5 to 10 lbs heavier than normal and keep that momentum the whole workout. I'm teaching him some new tricks and he got me doing some stuff I don't normally do so it's good to finally mix a few things up. Today, we supersetted a thickness move with a width move, one of my favorite techniques. We started with some wide grip pulldowns really sticking to some good form and alternating between front and behind the neck, about six reps a piece. That was SS'd with some close grip cable rows really focusing on the squeeze at the top. That **** had my pumped just in the first excercise. OH YEA, we did about 5 sets of barbell shrugs prior to all this for the traps, we warmed up with 135 for 15. Working sets went from 205 to 265 repping 15, 12, 12, 10, 8. My buddy was talking about his neck being on fire for the rest of the session. One note, he's about 70lbs lighter than I am so his rep range with that weight is lower but he grunts it out. Back to the back, after the wide pulldowns and the close grip rows we switched it up and went with close grip pulldowns and wide grip seated rows. However, I modified the close grip pulldowns to hit more of the lower traps and upper rohmboids. I leaned back around a 45 degree angle and pulled the weight towards the center of the chest with elbows OUT and back....i feel this puts more emphasis on the middle back and less on the lower lats. The wide grip rows were preformed in the normal fashion. The weight for these was moderate 105-135, slow controlled with squeeze, and reps from 8-12. Both excercises had 3 working sets. For a finisher, we went for DB rows again squeezing at the top. This was a pretty easy workout for me but I think my buddy wanted to slash my throat by the end of it all. Tomorrow....shoulders.....let's see how his traps handle that. The traps done today I always use as a pre-exhaust to tomorrows shoulder workout. ROCK ON!
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