4/22/19 – Monday – Back Day

Mission failed yet more than complete. Got over zealous this morning and setup a back Circuit I call BACK LADDER OF FIRE. 14 pull-ups. 14 bent over rows at 75lbs. 14 chin-ups. 14 upright rows at 70lbs. The. Reduce 1 rep each round. Went into muscle failure on round 4 specifically on the bar. Next time I will start at 10 the. Go down to try and get through all sets. Positive note – muscle failure is gold. I don’t WANT to leave anything on the table. After 5 sets and an hour later I have nothing left to give. So numerically goal not achieved. Physically mission complete. I may try 10-1 on my next Back day or 1-10 even.

Back Ladder Of Fire

Monday, April 22, 2019 at 8:38 AM

Pull Up

Set 1: 14 reps

Set 2: 13 reps

Set 3: 12 reps

Set 4: 11 reps

Set 5: 10 reps

Notes: After set 3 failed. Went to negatives

Bent Over Row (Barbell)

Set 1: 75 lb × 14

Set 2: 75 lb × 13

Set 3: 75 lb × 12

Set 4: 75 lb × 11

Set 5: 75 lb × 10

Chin Up

Set 1: 14 reps

Set 2: 13 reps

Set 3: 12 reps

Set 4: 11 reps

Set 5: 10 reps

Notes: Went to negatives on set 4

Upright Row (Dumbbell)

Set 1: 70 lb × 14

Set 2: 70 lb × 13

Set 3: 70 lb × 12

Set 4: 70 lb × 11

Set 5: 70 lb × 10

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