Category: Back & Biceps - Life As A Round Guy - One man's fitness journey

Back Day - 3/16

3/16/2019

Straight arm pull down
10 @ 60
10 @ 70 3
05 @ 70
07 @ 70

Lat pull
10 @ 100
08 @ 100 4

Reverse fly
10 @ 55 4

Seated row
10 @ 100 4

Deadlifts
05 @ 135 5
15 @ 135

Pendlay row
01 @ 135
01 @ 135
02 @ 135
03 @ 135
05 @ 135 4

Machine preacher curl
10 @ 65 2
05 @ 35 (2) - Single arm
08 @ 65
05 @ 35 (2) - Single arm
08 @ 70

Start: 1:29
Finish: 2:42
Weight lifted: 25,390

Back and Biceps - 12/31

12/31/2018

Straight arm
10 @ 70
08 @ 85
05 @ 100
08 @ 85 4
05 @ 100

Lat pull
12 @ 100
08 @ 120 5
05 @ 140

Cable wide row
10 @ 100
10 @ 120
08 @ 140 5

Cable row
12 @ 100 4

Hammer curl
12 @ 30 4

Cable biceps
10 @ 30 4

Lat pull
10 @ 50 (2)
08 @ 60 (2) 5
05 @ 70 (2)

Barbell row
10 @ 95 4

Start: 2:14
Finish: 3:27
Weight lifted: 37,340

Back and Biceps - 12/27

12/27/2018

Straight arm
10 @ 70
08 @ 85 5

Supported Row
10 @ 85
10 @ 95 4
(40)

Rack pull
10 @ 135
10 @ 185
08 @ 225
10 @ 245
05 @ 275 2
10 @ 275 2

Cable row
10 @ 120
08 @ 140 5

Lat pull
10 @ 50 (2)
08 @ 60 (2)
08 @ 70 (2) 5

Reverse fly
08 @ 90 5

Preacher curl
05 @ 50 (2)
10 @ 80 2
08 @ 80 3

Start: 11:09
Finish: 12:39
Weight lifted: 46,430

Back and Biceps - 12/19

12/19/2018

T-bar row
12 @ 80 2
10 @ 90
10 @ 100 2
08 @ 110
08 @ 120
08 @ 130
05 @ 140

Lat pull
12 @ 90
12 @ 110
12 @ 130
10 @ 140
08 @ 160
08 @ 180
05 @ 200

Reverse fly
12 @ 60
10 @ 80
10 @ 90

Face pull
10 @ 55 3

Seated row
12 @ 88
12 @ 110
08 @ 143

Straight arm
10 @ 77
10 @ 66 2

V-bar lat
10 @ 99
08 @ 110
08 @ 121

Start: 6:24
Finish: 7:33
Weight lifted: 29,998

Back and Biceps - 12/3

12/3/2018

Straight arm
10 @ 60
08 @ 70
05 @ 85
08 @ 70

Rear delt row
10 @ 85
08 @ 105 5

Rack pull
10 @ 185
08 @ 235
03 @ 325 2
05 @ 285
06 @ 285 3
05 @ 285

Sumo DL
03 @ 185
08 @ 185
10 @ 185
11 @ 185
08 @ 185

Lat pull (Canonball grip)
10 @ 50 (2)
08 @ 60 (2)
05 @ 70 (2) 3
06 @ 70 (2)
05 @ 70 (2)

Start: 10:02
Finish: 11:14
Weight lifted: 33,855

Back and Biceps - Deadlift - 11/09

11/9/2018

Straight-arm pulldown
10 @ 65
06 @ 72.5
08 @ 80
04 @ 87.5
05 @ 95
08 @ 80

Rear delt row
10 @ 85
10 @ 95 - 4 sets

Rack pull
05 @ 175
10 @ 225
05 @ 275 - 5 sets

Deadlift
05 @ 175
08 @ 175 - 2 sets
10 @ 175 - 2 sets

Cable rows
10 @ 120 - 4 sets

1-arm lat pull (CB Attachment)
10 @ 60 (2) - 4 sets

Total weight lifted: 34,615

Back and Biceps - Deadlifts - 11/07

11/7/2018

Straight-arm pulldown
10 @ 70
08 @ 85

Rack pull
10 @ 155 - 2 sets

Sumo deadlift
10 @ 175
08 @ 225
05 @ 225
01 @ 275
08 @ 225
06 @ 225 - 2 sets
10 @ 175 - 2 sets
10 @ 155 - 2 sets

Total weight lifted: 17,430

Back and Biceps - 11/02

11/2/2018

Straight-arm pulldown
16 @ 60
10 @ 70
08 @ 85
06 @ 85

Rear delt row
10 @ 85
10 @ 95 - 4 sets

Rack pulls
10 @ 185 - 4 sets

Sumo deadlifts
10 @ 185 - 4 sets
05 @ 235
- This is an 18 pound personal record for volume.

Cable rows
10 @ 120
06 @ 140
03 @ 160
05 @ 180

One arm lat pull (Cannonball attachment)
05 @ 50 (2)
08 @ 60 (2)
05 @ 70 (2) - 5 sets

Cable biceps curl
10 @ 25
06 @ 35
10 @ 50 - 4 sets

Total weight lifted: 34,315

Back and Biceps - 10/29

10/29/2018

Straight-arm pulldown
10 @ 65
10 @ 72.5
08 @ 80
08 @ 87.5

Rear delt row
10 @ 65
10 @ 85 - 4 sets

Rack pull
10 @ 175 - 2 sets

Sumo deadlift
10 @ 175 - 4 sets

Rack pull
10 @ 175 - 2 sets

Cable row
10 @ 120
08 @ 140
06 @ 165 - 3 sets
05 @ 165 - 2 sets

Lat pull
10 @ 120
08 @ 140 - 3 sets
06 @ 140 - 3 sets

1 arm lat pulldown
08 @ 60 (2) - 5 sets

Preacher curl
10 @ 70
08 @ 85 - 5 sits

Reverse preacher curl
10 @ 35 - 4 sets

Total weight lifted: 44,070

Back and biceps - 10/24

10/27/2018

Straight-arm pulldown
10 @ 60
08 @ 70
06 @ 85 - 5 sets

Barbell rear delt row
10 @ 65 - 4 sets (this weight will likely go up in the coming weeks)

Rack pull
10 @ 155 - 4 sets

Sumo deadlift
10 @ 155 - 4 sets

Seated cable rows
08 @ 120
08 @ 140
08 @ 160 - 5 sets

Wide-grip lat pulldown
05 @ 130 - 5 sets (this was done mostly for a bench press accessory this week)

V-bar pulldown
08 @ 130 - 5 sets

Reverse machine flyes
05 @ 90 - 5 sets

On arm lat pulldown (Cannonball grip)
05 @ 30 (2)
08 @ 50 (2) - 5 sets

Machine preacher curl
10 @ 65
08 @ 80 - 5 sets

Total weight lifted: 40,520