Malaysia: Back workout log.

Monday. Today was back. I'm going to post all my trainer's routines here so anyone interested can try it.

Deadlifts:
115lbs x 10
135lbs x 10
185lbs x 8

Pendlay Rows:
135lbs x 10
135lbs x 8
135lbs x 6

One Arm Dumbbell Rows (per hand):
25kg x 10 x 3sets

Middle Back Shrugs (per hand):
12.5kg x 20
15kg x 15
17.5kg x 9 (failed to hit 10)

Wide Grip Lat Pulldown:
100lbs x 12
110lbs x 10
120lbs x 8

Wide Grip Lat Pulldown behind the neck:
100lbs x 12
110lbs x 10
120lbs x 6

Underhand Cable Pulldowns:
100lbs x 10 x 3Sets

Weighted Flat Ab Crunch:
10kg x 100