…and I’m glad about it!

After a hectic week in the office, my sleep hasn’t been the best and I thought about skipping today. However, what a way to celebrate the week being over than hitting the gym?

“My” power rack was taken when I arrived as the gym was rather busy. Therefore, I started with the Hammer Hi-Row. Does the strength gained with heavy deadlifts cross-over to other exercises? Well, in every “test”, it certainly seems that way. I had not performed the Hi-Row in quite a while and I blew away my past 1RM.

After that, the dude in the power rack left, so I left high-tailed it on over and grabbed it before someone else did. I was nice and left it after Rack Dead’s because I know another guy wanted to come on over and use it. Therefore, I finished with Smith Machine shoulder presses instead of Military Presses.

So needless-to-say, with hi-rows and rack deads, my lats will be talkin’ to me when I get out of bed tomorrow!

Weight: 221

Sleep: Shallow 7hrs.

90% Day

Fri, Dec 20, 2013

	Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight
	1 Rack Deadlifts 1RM: 575 12/4/13: 635 Ttl Weight: 8,320 Ttl Reps: 24 Avg Weight: 346.7	1	225	× 5	90	35%	13.5%
		2	275	× 5	90	43%	16.5%
		3	315	× 5	90	50%	18.9%
		4	365	× 3	90	57%	13.2%
		5	405	× 1	90	64%	4.9%
		6	495	× 1	90	78%	5.9%
		7	525	× 1	90	83%	6.3%
		8	575	× 1	90	91%	6.9%
		9	575	× 1	90	91%	6.9%
		10	575	× 1	90	91%	6.9%
	2 Hammer Lat Pulldown 1RM: 225 Ttl Weight: 2,985 Ttl Reps: 29 Avg Weight: 102.9	1	45	× 10	60	20%	15.1%
		2	90	× 5	60	40%	15.1%
		3	115	× 5	60	51%	19.3%
		4	135	× 3	60	60%	13.6%
		5	165	× 3	60	73%	16.6%
		6	180	× 1	60	80%	6.0%
		7	205	× 1	60	91%	6.9%
		8	225	× 1	60	100%	7.5%
	3 Shoulder Press (Smith Machine) 1RM: 164.6 Ttl Weight: 1,510 Ttl Reps: 12 Avg Weight: 125.8	1	90	× 5	60	55%	29.8%
		2	140	× 3	60	85%	27.8%
		3	160	× 1	60	97%	10.6%
		4	160	× 1	60	97%	10.6%
		5	160	× 2	60	97%	21.2%

---

12/20/13 – All exercises (lb)

Total weight	12815 lb
Lats	11305 lb
Lower Back	8320 lb
Front Delts	1510 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Triceps, Pectoralis (Pecs), Lateral Deltoid (Side Delts), Rectus abdominis (Abs), Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs), Posterior Deltoids (Rear Delts)

---

1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.