8-22

13 weeks out from Nationals and I'm feeling very pleased about my progress so far. I am about as lean as I was at 10 weeks out last year so I think the extra time dieting is gonna serve me well. No cardio yet because I am still dropping at a steady pace from the diet. As soon as I hit that plateau...Cardio starts.
Work outs have been balls to the wall! I have never trained this hard in my life, but that's whats gonna separate me from everyone else. This damn arm injury is still nagging me like crazy but I must push on. Here is what I did for my last back workout:

Lat pull downs to the front, super set with stiff arm pull downs. all sets are of 15 reps for both exercises. 60 sec rest in between sets.

Bent over Barbell rows at a 90 degree angle with a overhand grip
set 1- 135- 15reps
set 2- 185- 10 reps
sets 3- 225- 10 reps
sets 4, 5, 6- 275- 8-10 reps
set 7- 225- 20 reps ( i get sloppy at the end of these)
all sets are done with 90 sec rest

1 arm dumbbell row
3 sets of 8 reps with 130lb dumbbells
90 sec rest in between sets

seated close grip pulley rows
sets 1- 150lbs- 15 reps
set- 2- 170lbs- 15 reps
set- 3 - 180lbs for 15 reps
30 sec rest in between sets

Rack Dead lifts
set 1- 225 - 10 reps
set2 - 315- 6 reps
set 3- 405 6 reps
set 4- 405 6 reps
set 5- 315- 12 reps

There you have it. Lots of volume and a fast pace! This workout wiped me out