Back Day

Hit back day with Jordan F. today. It's amazing what a full night's sleep will do. I felt a level of energy that was absolutely astounding. As I said, from this point on the gains and fat loss will be accelerated. I cannot wait to see the results.

It's hard for me to get an effective back workout using conventional methods (db rows, etc.) because of my herniated disc. If I twist excessively then it aggravates the disc and I'll feel it the next day. My solution is generally to isolate my mid and upper back entirely. I love hammer strength machines because they help me isolate the group in question perfectly. I truly miss doing exercises that require a stronger lower back, but T-bar rows and hammer strength rows will suffice.

Workout:

1) Lat Pulldowns
-1x20 w/ 120
-1x15 w/ 160
-3x10 w/ 180
-1x10 w/ 190
-5x5   w/ 200*

*Noticed that the lat pulldowns are getting easier and easier. I don't know what has caused it but my lat recovery and development continue to surpass my expectations. I'm going to up the weight on these next time to 210.

2) Hammer Strength High Row
-3x10 w/ 2 plates on each side

3) Hammer Strength Row
-2x15 w/ 2 plates on each side
-1x15 w/ 2 plates + 25 " "
-4x10 w/ 3 plates

4) EZ Curls*
*We performed these incredibly slowly and with absolute control.

-4x10 w/ 95 lbs.
+1 set of 21s to finish w/ 60 lbs.


I think I'm going to edit my diet a bit and start lowering my overall carbohydrate intake from grains. My diet was the same as yesterday except with the substitution of salmon for chicken. I'm going to try and space out my caloric intake over a longer period of time (eat more small meals) so that I don't get as hungry as often in the day.