Back and Shoulders

Warm ups:

• 2.5lbs plate x 10 reps @each rhomboids
• 2.5lbs plate x 10 reps @each side lateral raise
• 2.5 lbs plate x 10 reps prone rear delt raise
• 2.5 lbs x 10 reps prone trap raise

DB Chest supported Rows - aborted
Set 1 - 15 lbs x 15 reps - positioning was a bit awkward so switched to DB Bent Over-Rows instead

Db Bent Over-Rows

• Set 1 - 15 lbs x 15 reps - db felt a bit awkward in positioning up & down
• Set 2 - 15 lbs x 15 reps - kept DBs on sides and pulled from there- focusing on pulling from lats not arms
• Set 3 - 20lbs x 15 reps - struggled last 3 esp left arm didn't get much ROM - might need to lower reps next set
• Set 4 - 20 lbs x 12 reps - felt better ROM

*Front Lat Pull Down
Set 1 - 55lbs x 10 reps - for sm reason didn't feel burn on lats - more on arms?

Set 2 - 55 lbs x 10 reps - adjusted grips to be ahoulder width - felt a little bit on lats - left elbow felt a bit uncomfortable when pulling down

*just realized used wrong machine! It was Lat Pull Machine not Lat Pulldown!

Front Lat Pull Down (on lat pull down machine)

• Set 1- 60lbs x 10 reps - felt pulling from lats more- left arm had weaker grip
• Set 2 - 60lbs x 15 reps - pushed thru the last 3 reps. Might want to reduce reps to get more burn/focus pulling from lats not arms. Felt triceps burn when pulling. Left elbow felt a bit uncomfortable if pulling too low
• Set 3 - 60lbs x 12 reps x focus more pulling from lats

DB Incline Press - switched to seated DB shoulder press for set 2 & 3
Set 1 - 15lbs x 10 reps - need to focus pressing back to bench so not curving in- left arm felt not as strong- might need to dial back the weight

Seated DB shoulder press

• Set 2 - 15lbsx 10 reps - felt better than DB incline press
• Set 3 - 15lbs x 10 reps - struggled last 2 reps

As usual, active rest in between sets were a bunch of various abs moves.