LRB 365: Strong-15. Week 9. Back

BW - ?

Chins - BWX15

Pulldowns - 2 sets of 15-20

Machine Rows - 2 sets of 10

Cable Shrugs - 1 set of 20

DB Curls - 20's X20, 20

Hex Holds - 20'sX25, 20, 15 seconds

Last session of the Strong-15.  Because I'm about to have a little over a week off, I decided to get some juicy reps for lats instead of just chinning.  I was all, you know, squeezing hard on the contraction and controlling the negative and shit.   I couldn't resist one set of chins, though.

Actually, after this my biceps seem more fried than normal, heh.

LRB 365: Strong-15. Week 8. Back

BW - ?

Chins - BWX14, 6

Machine Rows - 2 sets of 10+

Cable Shrugs - 1 set of 22

DB Curls - 20'sX20, 20

Hex-Holds - 20'sX25, 25, 15 seconds

Chins strength came back a wee tad after last week, but rowing felt much stronger.

Also got a little more grip work in ahead of the final Deadlift session.

LRB 365: Strong-15. Week 7. Back

BW - Dunno

Chins - BWX12, 6

Machine Rows - 2 sets of 10+

Cable Shrugs - 1 set of 25

DB Curls - 2 sets of 10-20

Almost forgot to post this.

Felt weaker on chins and rows than I have the last 2 weeks.  Dunno what that was about.

Program calls for sets of 10 the last 3 weeks on shrugs, but the weights at the office gym aren't heavy enough for that.  This was the heaviest I could put together.

LRB 365: Strong-15. Week 6. Back

BW - Dunno; office gym

Chins - BWX15, 7, 6, 5

Machine Rows - 2 sets of 10+

Cable Shrugs - 2 sets of 20+

DB Curls - worked up and backed off to 30'sX16

Chins still feeling strong for the 2nd week in a row.  That's pretty nice.

LRB 365: Strong-15. Week 5. Back

BW - Unreliable gym scale; guessing around 200

Chins - BWX14, 7, 6, 5

Machine Rows - 2 sets of 10+

Cable Shrugs - 2 sets of 20+

DB Curls -
20'sX10
30'sX5
40'sX2
30'sX15

Hump-week on the Strong-15 is in the books.  Chins were uncommonly strong this session, but that just seems to happen sometimes.  Everything else was fine.

LRB 365: Strong-15. Week 4. Back

BW - ?200? (office gym said 195, and now I know it's a liar)

Chins - BWX10, 5, 5, 5 (paused at the bottom)

Machine Rows - 2 sets of 10+

Cable Shrugs - 2 stacks X25, 25

DB Curls -
20'sX10
30'sX5
40'sX2
30'sX15

This was all fine.

I found a bar in the corner of the office gym that you can use to connect the two stacks on the cable contraption, so I was able to use twice as much weight as last week, lol. 

LRB 365: Strong-15. Week 3. Back

BW - ?200? (scale at office gym said something like 195 which seems like B.S.)

Chins - BWX9, 4, 6, 6, 5

Machine Rows - 4 sets of 10+

Cable Shrugs - StackX25, 30, 30, 35

DB Curls -
20'sX10
30'sX5
40'sX2
30'sX15

Decided to try out the "fitness center" at the office for the first time.  About to start rehearsing 5 days a week so won't be able to get to my gym for all 3 weekly sessions.  Figure this Back/Biceps day is the best suited to a limited, only-machines type gym.

First chins were using the handles on the assisted chin machine.  They're "straight handles" but still separate, and kind of far apart.  Made the movement really awkward.  For the last two sets, I noticed a regular straight bar behind the cable station.  I'll try to use that exclusively if the cables aren't occupied.

Rows were fine.

Shrugs are the worst for this gym because the biggest DB's are 50's.  The stack on the cable station seemed heavier than that, so I used it.

Tried to approximate the over warm-up progression that's been working so well on barbell curls with the dumbbells.  Seemed alright.  My biceps were pumped up afterwards.