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So I wanted to freak out my back today. Kind of plateaued with my usual workout so tried something else. pretty sure I achieved what I set out to do.

3 circuits of the following, 15 to 45 seconds between lifts.


Pull-ups :: 5 weighted (25lbs) + 5
Sit-ups X 50
Machine Rows :: 140lbs X 10, 150lbs X 8, 160lbs X 5
Sit-ups X 50
Straight Arm Pull-down :: 50lbs X 10, 60lbs X 8, 70lbs X 5
Sit-ups X 50
Lat Pull-down :: 140lbs X 10, 160lbs X 8, 170lbs X 5
Sit-ups X 50
One Arm Rows :: 65lbs til failure
Sit-ups X 50
Bent Over Rows :: 80lbs X 10, X 8, X 6


cheers

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