It felt good. And weak. I had good activation and got it working without overworking it. I might order a foam roller today.

DB rows - 75X5, 85X3, 95X3, 100X3
Walking rows (see description below)
Pull ups - 4, 5
Chin ups - 5, 5
Pull downs - 170X6
DB curls - 45X10
Reverse curls - 4X5 45, 55, 65, 75

Walking rows I did with the prowler/predator/sled. The lateral bar was set near waist level. I stepped back, grabbed the bar, and then pulled it to me. Then repeated that. I did several sets of those in the 6-8 rep range. Then I worked with the smaller sled with a few hundred lbs on it. It had a rope attached to it & a farmer's walk handle attached to the other end of the rope. I did the same thing, but instead of pulling the bar straight in to me, I did more of an upright row. I varied between supinated & pronated grip with every set and altered grip width. It was a fun, different workout.

3 hours of moderate intensity wood splitting & carrying bundles of wood up 15 steps. I'm gassed. That was too much like cardio. Big pressing day tomorrow.

I got my belt & wrist wraps from ATP today. Very kick ass. The belt is awesome.

Bench (doubles) - 185, 195, 205, 215
CGBP - 185X5, 195X5
Incline DB press - 65X5 Too much instability in my shoulder, so I stopped.

Abbreviated workout. I have stuff to do, so I had to cut it short. Not enough time for me to be creative & get in a good workout.

Deadlifts (doubles) - 135, 155, 185, 205, 225, 225
Pull ups - 5, 5
Neutral grip pull downs - 170X5, 180X5

Another abbreviated workout...good progress with the deadlifts.

Squats - 135X5, 135X5, 155X5, 185X1, 205X1
Log clean & press (singles) - 100X3, 120X3, 150X5
Neutral grip DB press - 65X3, 75X3, 80X3, 85X3

Apparently 700kcals from mostly carbs PrWO isn't enough. I was completely gassed by the time I finished. I felt like crap...I think my blood sugar was very low. I only ate once before my workout. I'll have to do better next time.

Deadlifts - 205X10, 205X10, 255X1, 275X1, 285X1, 295X1
Hyperextensions - 3X5 w/ 35lb DB
Facepulls
Unilateral leg curls - 3X5 35, 35, 40
Curls

To give you an idea of the loss of strength in my hamstring, I barely completed 5 reps at 40lbs with my injured leg doing leg curls. In the past, I was doing +140lbs easily with both legs. It felt like I was doing nothing when I switched legs and was using my healthy hamstring.

Solid workout...I burned out my spinal erectors early in the workout. Surprising considering it was such low weight. Oh well. I'm happy. I felt solid & tight all the way through 295. I could feel the bad hamstring tighten when I was doing the high volume sets. I'm happy with my progress so far. Just need to keep it up.

good stuff mate....don't push it too far :)

Squats - 185X5, 225X5, 275X3

Probably shouldn't have trained today after working the hammy so hard yesterday. Oh well. 275 three times was....light weight! (Ronnie Coleman) :) The hamstring got tight during the 275 set. I'll probably have a push day tomorrow and then take a day off. I think I'll work in some very low intensity sled work tomorrow also.

I got on the DEXA again today. 21% BF again...it was the same down to the tenth of a percentage. I weigh about 8 more pounds since the last time I had it done a few weeks ago. What does that mean...? My fat is getting stronger! :D

That's geat, Ross. 8lbs heavier but same bf I would say your putting on some good muscle :D

And those videos you posted you look less than 21% bf - but it's hard for me to say.