Day 182: Back and abs:
Warm-up: Pullups-4 sets
Pulldowns: 1st set w/77lb, 2nd w/88lb, 3rd w/99lb, 4th w/110lb
Bent over long bar rows/Reverse, close-grip pulldowns superset: rows- first 2 sets w/95lb, 3rd w/105lb, 4th w/115lb, pulldowns- 4 sets w/66lb
Seated cable rows: 4 sets w/88lb
One-arm db rows/Straight-arm pulldown superset: rows- 4 sets w/40lb db, pulldowns- 4 sets w/60lb
Parallel bar knee raises/Crunches superset
For most of my back exercises i decided to increase in weight each set and do less reps (as many as I can of course). Did a drop set on both first pulldowns and cable rows. After working out got a 1 mile jog in. felt good and I plan to run again thursday and am aiming to do about 2 miles.