Back day

I started the day off by doing the Shredder Walk with Cecil and Diana.  We doubled up on the stairs again today and although I was sweating like crazy, I felt good when we finished.

Diana and I made our travel arrangements for the NPC Masters Nationals in Pittsburgh (July 18th & 19th).  Man it’s getting expensive to compete!!!  Then I was off to meet Rita for a back workout.  My lower back was really tight from all of the cardio that I’ve been doing so we worked upper back first, then finished off with partial deadlifts.  It was a great workout, but I felt I slighted myself a little bit by not doing any heavy deadlifts off the floor.  But, the way my lower back was feeling I thought it was smarter to leave them out this week.  I’ll definitely pick up a big weight next week!

I’m finally starting to look like I’m getting close to contest shape.  I weighed 174 lbs.  first thing this morning and came out 3.4% bodyfat on my skindex calipers.  With the NPC John Sherman just 2.5 weeks away I need to get my bodyfat below 3.o%.  I want to be in the mid- 2’s by the Masters Nationals.

Lat pulldowns (light warmup) 2 sets 12-15 reps

Pullups 3 sets 12, 10, 8

Lat Pulldowns 3 sets 8-10 reps

Seated Cable Row 4 sets 10-12 reps

High Pulley Row 4 sets 8-10 reps

One arm DB Row  4 sets 10-12 reps

Partial Deadlifts 4 sets 8-15 reps

I’m planning to take some photos when I practice posing on Saturday.  I’ll get those posted.