Friday: Little bit of back, little bit of... who f'n knows

Warm up: Run 1 mile
(was test to see if my calf would spasm -- stretched okay, no spaz.... 8 min mile bc just a test but shoulda run faster. on a good note, i felt like i could have run for days)

1. Backiotomy 1 -- 3 rounds:

• pull ups x 5
• barbell rows x 4 x 135
• one-arm DB rows x 4/side x 65

(EVERYTHING was hard. No idea why. I could barely do those damn barbell rows and i've been killing that weight at 5x5 and was ripping 155 last time i did the exercise.... very strange. sometimes ya got it, sometimes ya don't i guess)

2. Backiotomy 2 -- 3 rounds:

• DB lat raises x 12 x 50
• DB Akbars x 12 x 80

3. Some light preacher curls (65) and a few light DB curls (25) -- focused on clenching/flexing muscle...

4. Tabata decline sit ups -- holy shit. By the last 2 or 3 sets I flat couldn't do em. Was flailing my arms to get up (more momentum than muscle)... first set was cranking at like 15 or whatever fits neatly in 20 sec, 2nd set was a little worse, 3rd was a little worse but still prob in the 8 range... at set 4 it started to get HARD to get up. Fun tho!

5. Finisher -- 2 rounds:

• Dips x 10
• DB Swing x 5/side x 50
  

weigh in: 174

aside: there was a dude maybe 5'10" or 5'11", 190lb who was squattin' (and LOW) over 400lb... inspiration!