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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.

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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!

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

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

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