06-06-2012 Workout

MID BACK SHRUGS
Set 1: 135 lbs x 14
Set 2: 225 lbs x 8
Set 3: 315 lbs x 8
Set 4: 405 lbs x 8
Set 5: 495 lbs x 8
Set 6: 495 lbs x 8
Set 7: 495 lbs x 8

CHEST SUPPORTED ROW
Set 1: 125 lbs x 15
Set 2: 125 lbs x 15
Set 3: 125 lbs x 15

WIDE GRIP PULLDOWNS
Set 1: 160 lbs x 8
Set 2: 180 lbs x 8
Set 3: 210 lbs x 8
Set 4: 210 lbs x 8

FRONT RAISES
Set 1: 35 lbs x 12
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

SEATED DB CLEANS
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 10

Adding some supplemental back work on one “off” day from the heavy stuff, my back is strong in certain areas but it can always be stronger to support my lifting. The lower back gets plenty of work with the pulling 2x a week so the rest of it will need some volume to keep up.

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