BIG BACK log (get it? lol)

12/2/13
Press workout

Warm up with face pulls & lateral raises
Behind neck press 
(first set was uncomfortable. got better as it went on)
60x4x5
Overhead press
(weak as fk after the behind neck presses lol)
70x5,4,4
Push press
80x3x5
Overhead press
60x3x5
Delt raise
(10, 12.5, 15, 17.5)x12
15x12
12.5x20
10x30
Rear delt raise
7.5x3x20
Overhead cable tricep ext
50x3x10


14/2/13
Pull workout

Facepulls
5 sets, worked up to 80x12
Wide grip Lat pulldowns
54x12, 60x12, 66x10
60x12, 66x12, 72x10
66x12, 72x10, 78x10
Pull ups
BWx9x8
Pullovers
(holy shit this totally stretched out my entire upper torso. hard to explain haha. because of this shit the area above my triceps were sore as shit the next day. but in a good way.)
30x5x10
Single arm lat pulldown 
(did these sitting with side facing weight stack at cable machine. So if i was using my left hand my right side was facing the stack, in order to facilitate stretching out the lats)
5 sets, worked up to 60x10
Stiff arm pulldown
60x3x10


15/2/13
Leg workout

Squat
145x8x3
120x12
100x20
Core superset 1
(leg raise x 12, TuT cable crunch 68x12, v crunch x 16)
Hamstring curls
60x3x10
Core superset 2
Hyper-extensions
BWx3x20
Rear delt raise
5x3x30


16/2/13
Press workout

Dumbbell bench
(First time with dumbbell work as priority lift for a workout, and therefore right at the start.)
40x5x10
Close grip bench
(Felt really slow after the dumbbell bench. hmm.)
100x3x3
Wide grip bench
(dead by this time)
80x7,6,5
Incline press
60x3x7
Dips
BWx3x10
Cable tricep ext
40x1x20