Today was a hard day to drag myself out of bed. We had thunderstorms all night and a nice sound of rain as my alarm was going off. Nothing makes me sleep better than that combination. So when that alarm went off it was the last thing I wanted to hear.

Today was back and bicep day and after I managed to get up and going I was ready to go.

Chin ups - 2x10 slow and controlled reps with a good negative
Dead lifts - 1x10 - 135lbs, 1x6 - 225lbs, 1x6 - 315lbs, 1x6 - 405lbs
Bent rows - 1x10 - 225lbs, 1x8 - 275lbs, 1x15 - 135lbs
Incline bar row - 2x12 - 80lbs
Seated pulley row - 1x12 - 110lbs, 1x10 - 130lbs
Pull down BTN - 1x10 - 110lbs, 1x10 - 130lbs
Pull down to front - 1x10 - 130lbs, 1x10 - 150lbs
Close grip pull down - 2x10 - 150lbs
Cable curl - 1x10 - 110lbs, 1x10 - 130lbs
One arm cable curl - 2x10 - 60lbs
Machine preacher curl - 2x10 - 90lbs

I felt the need to train back today with less weight and more focus on form and I could really feel the difference from the change in styles. My back is really tight and sore already. Well that's all I have for today, tomorrow is shoulders/traps/calves/forearms so I am hoping that getting up will be easier than it was today.

Mblue533@cs.com

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