2 Hour Back Workout

I met a friend and did back with him today....so much volume, and I was definitely NOT used to it. That said, it was a killer workout and it was great to lift with someone for the added push/inspiration. For example, if he did a certain amount of reps, I was definitely going to match that, so as not to be embarrassed. Had I been alone, I know that I wouldn't have accomplished anything near what I did tonight.

Barbell Row
135/15, 155/12, 185/10, 185/8, 205/5, 205/5, 205/6

Chins
13, 9, 7, 6, 6, 5, 5 (51 total reps)
25lb/3, 50lb/almost 1

One Arm T Bar 
25/10 each arm, 25/10 each arm, 25/10 each arm,
Drop Set: 30/10, 20/10, 10/15- did the full set with one arm, followed by the other arm.
  * Not sure what to call this exercise.. it was showed to us by a trainer at this gym, so we decided to try it.

Low Handle Row Machine & Shrug Machine (superset)
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
   * The 10, 10, 10 row means that we did 10 full reps paused, 10 1/2 reps fast, and then 10 full reps regular. The 10, 10 shrug means it was 10 paused shrugs, then 10 fast shrugs.

* We concluded the workout with a farmer's walk holding 80 pound dumbbells in each hand. I had very little left at that point and actually lost the grip and dropped the weights about 3/4 of the way through.

* Great workout, but as I said, I just wasn't used to all of the volume.

Chest, Shoulders

Decline Bench Press
135/15, 135/15, 185/10, 205/7, 225/3, 225/3, 225/3

Hammer Strength Shoulder Press
90/15, 180/9, 180/9, 180/8 (weight of machine not counted) 

15 Degree Incline DB Press
80's/5, 70's/10, 70's/9

Hammer Strength Incline
180/5, 180/7, 180/6 (not counting machine weight)

It felt nice to do 225 for a few sets, as it has been a very long time since I've done that. (Yes, I know it's a decline press, but that's likely the only type of benching I'll ever do anymore.) That said, I think it took a lot of out of me because both my 15 degree and Hammer Strength inclines were pretty f'n weak.

Decline Presses Return!!! Update on Boot camp results, 3 months in

Decline Bench Press
132/15, 182/10, 202/8, 202/7, 202/7

Overhead Press
93/5, 133/5, 143/5, 143/5, 143/7

15 Degree Incline DB Press
60's/15, 80's/7, 80's/6, 80's/7

Hammer Strength Incline
180/8, 180/7, 180/7 (not counting machine weight)

* I'm sure my shoulder will tell me that trying the declines was stupid, but I made sure that I was extra careful with the lift off and that I moved the bar in the plane that did not cause pain. As you can see, I kept the weight pretty light, just to see if I could do the movement pain free. Also, I haven't benched in forever, so I had no idea what to expect. I didn't experience any pain during any of the sets, so hopefully that means I can work these in more often. Let's see how the next few days feel. Obviously, the 15 degree DB's were weaker because I performed them third tonight.    

* As I have alluded to, I started boot camp classes about three months ago. My starting weight and body fat were 225 lbs. @ 19.9%. As of this past Sunday, I weighed in at 216 lbs. @ 16.7% body fat. In addition, I have cracked down on my diet since I started boot camp, which likely plays the biggest role in my results. 

Hex, Zerchers, Pull Ups

Hex Bar Deads
225/10, 315/5, 365/3, 410/4

Zercher Squats
133/10, 183/5, 223/11 (11RM)

Neutral Grip Pull Ups
13

* I ran in to someone that I haven't seen in a few months and he said that I "looked good" and figured I was doing something different with my training. That shows me that the bootcamp is working!

Back

Neutral Grip Pull Ups
12, 9, 8

Barbell T-Bar Rows
160/8, 160/8, 160/8, 170/8

Hex Bar Rows
155/10, 175/8, 185/6, 185/6

Barbell Shrugs
315/15, drop to 225/15

Standing Cable Curls (high handles)
60's/14, drop to 45's/7, drop to 30's/10

Chest & Shoulders

15 Degree Incline DB's
60's/15, 80's/10, 100's/2, 85's/8, 85's/7
  * Felt good, but I didn't bother trying a third rep with the 100's because I knew that I wouldn't get it.

Hammer Strength Shoulder Press
140/12, 180/8, 180/8, 180/8, 180/8 (weight of machine not counted)
  * All of the squat racks were taken for long periods of time, so I couldn't OHP & instead, settled for this machine.

Smith Machine Incline Press
205/7, 205/5, 205/5, 185/10

Hex Bar Deads (6RM) & Zercher Squats

Hex Bar Deads
225/10, 315/5, 365/3, 415/6 (6RM)
  * Rep maxes two weeks in a row.. not too shabby.

Zercher Squats
133/10, 183/10, 223/5, 223/5, 223/5
  * Kept them light... we do a lot of lunges and light squats in bootcamp, so I definitely hit legs during the week. Since I've barely done any Zerchers in a while, I wanted to see how 223 felt. Truthfully, all three sets were pretty easy.  

Back & Biceps

Neutral Grip Pull Ups
13, 11, 9

T-Bar Row Machine (underhand grip)
125/7, 125/7, 125/8

Barbell T-Bar Rows 
160/7, 160/7, 160/7, 160/7

Barbell Shrugs
313/17

Concentration Curls
30's/17, 30's/13

Chins
8, (30 second rest), 3 

* I am going to do a hex bar dead/ Zercher squat session on Friday.

Chest & Shoulders

15 Degree Incline DB's
60's/20, 80's/10, 90's/5, 90's/5

Overhead Press
bar/20, 133/6, 133/7, 133/6, 133/7

Hammer Strength Inclines
188/13, 208/8, 208/8

Unexpected Hex Bar Dead Rep PR, inter alia

Hex Bar Deads
225/10, 315/5, 365/3, 405/8 (8RM)
      * I had it in my mind today that I wanted to rep 405, but I really didn't know how many to expect. In the back of my mind, I thought about a PR, but figured I would crap out at around 6. Once 6 hit, I knew I was good for 7, and then after 7, I figured it's now or never, so I went for it. It was definitely a challenge, but once it came off the ground, I knew I was good for it. After the set, I was slightly light headed and breathing heavily.

Light Zercher Squats
138/10, 138/10, 138/10
     * It's been a while, so I thought they'd made a nice supplement to the 8RM on deads.

Neutral Grip Pull Ups
12, 10, 8

Barbell T-Bar Rows 
170/6, 170/6, 160/8

Barbell Shrugs
278/21

Standing Cable Curls (high handles)
45's/21, less than one minute break, 45's/9

* Tough, but good workout!