Back, Week 3, Day 17 Y3T

Totally slacking on the diet. My brother has been in town and Papa John's stopped by a couple times too.  

I did a few calf exercises yesterday (4 sets of seated calf raises and standing smith raises, high reps). I also had a pull up contest between myself and one of the other trainers. Here is the back workout from the 17th. The days are off, bad habits are to blame. 

02/17/12 Back

Exercise, Sets, (weight) reps

Wide Grip Pull Ups: 2 sets, 10, 10

Lat Pull Down: 2 drop sets, [(140) 14, (100) 14], [(160) 12, (120) 12]

HS Rows: 2 drop sets, [(290) 12, (240) 9], [(290) 12, (240)]

Dead Lift: 3 sets, (135) 15, (275) 13, 12

Bent over Dumbbell Row: 2 sets, (45) 20, (55) 18

Rear Shrug: 2 sets, (110) 20, 20

Incline Dumbbell Shrug: 2 sets, (50) 16, 12