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
