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gaspari vs dymatize vs optimum???

March 13, 2013 (Morning)

Exercise Type: Run

Comments:
interweaved running with lifting. got lazy and didnt do the last mile -_-
started off with barbell rows, 115lbs first set then 125lbs the next 2 sets. pretty sure i felt it in the upper back but it still wasnt definitive. then pull ups 3x8, tough as shit as usual. then ran to rest the arms. did reverse bench press, didnt feel much. did seated rows, actually felt some, then did one arm rows, ehh. my form might have been off. did lat pull downs with the handles that let u turn ur wrist and i found that i hit the lats really well when i turn my wrists in so that they face each other.
I think next week in veale i need to use the Tbar row again. those for sure hit the upper back well. i can then use the barbell to focus on the lower lats with reverse grip. i think the 5 exercises im gonna do is
1. T-bar row
2. Pullups
3. reverse grip barbell row
4. lat pulldowns with wrists facing each other
5. one arm row
ill refer to thsi next week so i dont forget

also i think i want to change my split routine slightly and do biceps on chest days, while triceps on back days. ill space the chest and back days out so that i have 2 days of rest in between. that way the arms, especially the biceps can get extra work so that they dont fatigue before the back does on back days. ill just do curls and hammer curls for bis and ill do weighted dips and skullcrushers for tris. nothing fancy. i can stick a bicep exercise in between flat and incline movements on chest days.

training was done into the 18th hour of F-phase, with F terminated at the gym with the protein bar. felt completely fine/energized