Max-OT Week 3-Wed. Back & Traps

Good workout today, worked my back real nice and felt great doing it.  Did my cardio work today pre-lifting, as I read it helps you burn even more calories while you’re moving your weight. I changed two things in today’s Max-OT plan, I cannot do pull ups because I currently weigh 265 or so pounds and, well I just can’t do them yet, I’m just too heavy at this point.  The other change was Barbell shrugs to Dumbbell shrugs, I feel that I get a better range of movement for my traps doing these and it’s easier on my back. I like to stick my neck out a bit so I can get a real nice pinch at the top and a lower drop in my shoulders.  Here is what today’s workout looked like for me.

20 Minutes Cardio to start with on the Eliptical, 14th setting with my steps per minute above 40, broke a great sweat and felt good in my legs. Cardio is really picking up, soon I’ll be going full bore on the bikes.

Back
Barbell Rows (Using a bench), 2×5 - 160lbs
V-Bar Pull Downs, 2×5 - 130lbs
Seated Cable Rows, 4×5 - 140lbs

Traps
Deadlifts, 3×5 - 210lbs
Dumbbell Shrugs, 3×5 - 1 Set 55lb DB’s, 2 Sets 60lb DB’s.

Today I tried the free sample of Muscle Asylum Projects “Anabolic O.D.” that came with my latest supplements canada protein powder order and I really liked it.  I felt great after my workout, pumped, full and the stuff tasted great.  I’m seriously thinking about getting a tub or two of this sometime at the end of the month, but I want to do a bit more reading into it before I do that. Maybe even wait until I’m finished with my Max-OT program before getting invovled with a supp like that on the regular.

And I am still waiting for my Iron Mind order *sigh*, how long is this going to take? I was hoping to be making another order with them already, not waiting for my last one to still come in.