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aesthetics is a balancing act

March 5, 2013 (Morning)

Exercise Type: Run

Comments:
flying solo for 6 miles on np while listening to trance. good stuff but the beat doesnt usually match up with the stride rate too well.

went into veale with Drew at 7 with the ambitious plan of destroying the upper back. 4 sets of bent over rows, alternating over/underhand grip. started with this exercise today so 115lbs felt much easier than last week. started at 105lbs first set though. I don't think i hit the upperback/rhomboids as much as i wanted to and i figured out why. i was pulling it up to my waist, so it was targetting lower areas. gotta pull it up closer to the chest, and itll hit the corresponding back area better. keeping that in mind for next week. then 3x8 pull ups. these were now ridiculously hard after doing rows cuz of fatigued forearms. they felt awful actually lol. if i did them fresh i might even strap a 25lb plate around my waist. then single arm bench rows. progressed up to 45lbs for 2 of the later sets, felt it in the upper back. gotta use the arms/hands as just a limp hook and let the back do the work. then lat pulldowns, with 90lb first set and then 100lbs subsequent 2 sets. not really feeling it in the lats too much even though good form was generally used. but i think maybe my lats were just really fatigued by then. then reverse dumbbell flyes, focusing on the upper back. they worked well generally, 20lb dumbbells. combined it with reverse cable flyes, one arm at a time, this actually did create somewhat of a burn in the upper back. but its still a fly movement, inferior to pulling. onto biceps. curled 3x8 with 27.5lb dumbbells, needed rest pauses on the later 2 sets. then a dropset onto a 40lb barbell. last set were assisted sitting curls, focusing on the eccentric phase. didnt feel too much burn but the forearm/biceps were pretty wrecked from all the previous back work, so its ok.
gotta continue to assault the upper back in the next few weeks since its a weak area, and balance it out with my chest. lets see how sore i am tomorrow