22 days out from competition - 0 carb day #3

6:30am weigh-in 204.8

Am I good or what... I had a feeling my weight was going to stay the same after yesterday's carb eating day, just like the other day, weight comes down, then levels off

My prediction after tonight's Back and Shoulders workout is I will drop 1.2 pounds, weighing in tomorrow morning at 203.6. I may even drop to 203, Back is a big muscle workout and takes a lot out of you.

Back damage tonight will start with pull-ups and chin-ups, alternating between them for 4-6 sets total. I chalk my hands for dryness and go to town (much stronger with dry hands). I can get 15 reps for both on the first set, then only half that for the following sets. (Short rest 30 seconds) This movement works the whole back, for upper and lower width and thickness.

From there a wide grip bent over movement (or machine) working the upper width and thickness for 4-5 sets. My reps range anywhere from 8 to 20 (energy permitting) I always strive for higher reps for the back, in the 15 to 20 range.

#3 should now go down to your lower lats. A close grip will hit that. Remember always keep your shoulders as low as you can on all back rows and your chest and ribcage out and up as high as possible, squeezing your shoulder blades back and down. If you pull the bar below your belly button, this will help you with that.

Your back muscles are just like your chest muscles, only going the other way. That dimple you see at your arm pit (tie-in spot) for your chest. Well your back has the same kind of dimple too by the shoulder blades.

So please make sure you contract your back as much as possible by keeping your shoulders low and chest and ribcage out and up, during your row movements and always stretch out as far as you can and please don't be afraid to row the weight as if you were rowing a boat

The last movement is some type of reverse grip with your palms facing up (like chins) or a pullover off a bench with a barbell or a dumbbell. This really stretches the Back muscles and hits the front part of your lats that tie into your intercostals and really helps open up your ribcage

Time for a protein drink