It was a day. Not much else to really say.

I did drop the weight on the hypers, because I really focused on moving purely by contracting my posterior chain muscles, really squeezing, and feeling it all. Hurt for sure. 🙂

But anyways, things just chug along.

I will say, I don’t feel like I’m getting enough work on my back. Like I need just one more thing… maybe some cable rows or something. Or maybe rear delt raises. Or maybe some stuff for shoulder rotation. Heck, could be as simple as doing 5 sets instead of 4. Dunno. Just thinking out loud.

Based upon Paul Carter’s Basebuilding

BB Rows

• 145 x 8
• 145 x 8
• 145 x 8
• 145 x 8

Wide, Neutral-grip Lat Pulldowns

• 130 x 8
• 130 x 8
• 130 x 8
• 130 x 8

Barbell Shrugs

• 145 x 20
• 145 x 20
• 145 x 20
• 145 x 20
• 145 x 20

Hyperextensions

• BW x 10
• BW x 10
• BW x 10
• BW x 10