6/11 and 6/12

Last two workouts were dead on and made some nice gains..  Pleased with the recovery from the show,but this darn back issue is a pain, no pun intended.  Just have to listen to my body and let it heal. I was careful on the bent over rows as just getting into position it was very tight...

Flat db press: 3 warms, 85/8,11,10
In bar press: 2 warms, 155/10,10
Slight in db fly: 50/12,11,11 drop set
Rack pu: 3 sets to failure
Rope crunch: 4 sets

22 min cardio, 8 sprints


Lat pulldown wide: 3 warms, 130/8,9,9
Bent over row: 2 warms, 155/11 165/10 135/15
rope pulldown: 1 warm, 120/11,10 drop set
1 arm db row incline: 75/10,12,12
Calf work: 5 sets

22 min cardio