Back

Today I ran 1 mile warmup, then did stretching and abs. Then I lifted back with this workout: Two sets of as many pull ups(overhand grip) as I could do(7 and 5), then 3 sets of 6 @ 60 pound dumbbell 1 armed flat bench rows. Then I did 2 sets of 8 @ 85 pound dumbbells shrugs, then I did 5 more pull ups, and finall 2 sets of 6 @ 150 pounds of seated rows with a bar across the the two handlebars to make motion more focused on my back and not my biceps.