verse of the day: Ps. 18:46 "The Lord lives, and blessed be my Rock; and exalted be the God of my salvation,"
Today I had 40 minutes to stretch and train my back. I love a challenge. So, the 1st 10 minutes was nothing but stretching and preventative maintenance stuff (I have an extensive list of stretches and exercises that I do before training, and it's different for each muscle group.) I also have a pull in my right trap, so this was a further limitation- again, a challenge is always welcome. So here's my 30 minute back workout:
row: 45-25; 95-12; 135-12; 185-12; 225-10; 245-7
wide pull down: 180-12; 200-9
fixed bar wide pulldown (facing away from machine): 130-12; 145-10; 160-8
standing rope low row: 160-12; 180-12; 200-9
V-pulldown: 195-13
Boom! That's it. It was a great pump, and I managed to avoid aggravating my trap.
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