Day 4, Week 5: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work:
Seated Cable Row
6 x 3 reps
with 65-70% of normal 3-5 rep max
@ 90 lbs
13 reps, 20 sec rest, 5 reps
(70% of 120 = 84; 70% of 125 = 87.5)

Hypertrophy pulling movement:
Wide Grip Pull ups
2 x 8 reps
@ 80 lbs assisted

Hypertrophy pulling movement:
Seated Cable Row (narrow grip)
3 x 8 reps
@ 105 lbs

Hypertrophy pulling movement:
One Arm Dumbbell Row
2 x 15 reps
@ 40 lbs each hand

Reverse Flyes
2 x 15 reps
@ 15 lbs each hand
*Did twelve reps on first set; I miscounted. -_-

Hypertrophy pulling movement:
Close Grip Pull downs
2 x 20 reps
@ 80 lbs

Seated Bent Over Rear Delt Raise
2 x 15 reps
@ 20 lbs each hand

Hypertrophy shoulder movement:
Seated Dumbbell Shoulder Presses (Hammer grip)
3 x 8 reps
@ 32.5 lbs each hand
*Did each arm separately was easier

Hypertrophy shoulder movement:
Standing Upright Row w/dumbbells
2 x 15 reps
@ 27.5 lbs each hand

Hypertrophy shoulder movement:
Side Lateral Raises w/dumbbells
2 x 12 reps
@ 17.5 lbs each hand

Front Raises
2 x 12 reps
@ 15 lbs each hand

Medicine Ball Twists
3 x 30 reps
w/12 lb medicine ball

Ab Plank
3 x 45 sec

Cardio: Treadmill, 40 min
Today's HR: 173 to 175 BPM @ 5 mph; 135 to 138 BPM @ 2 mph

Running 5 min x 4 @ 5mph
Walking 5 min x 4 @ 2mph
Alternated walking and running.