today

calves/back/cardio

seated calf raise 50x8 75x8 100x8 125x8 150x8 175x8 200x8 100x10(10s)x10(10s)x10(10s)
roller work
reverse hypers x10/3
one arm bb rows x8 25x8 50x8 75x8 100x8/4 (tried 125 out and no way i was getting a good 3 sets with it today)
reverse facing ng pull downs 85x10 100x10 120x10 ds140x10ds 100x8
one arm sup pull downs 70x12 70x12 60x12
db shrugs 60x10 ds80x10ds 70x10ds 60x10
rack pulls 135x3 225x3 315x5/3
banded hypers x30 (brutal)
10 min treadmill

done for the day. i am pretty sore going into today with chest shoulders and lats being a little tender. so i figured it wouldnt be a great day. not to shabby though, i did go for 125 on the bb rows and it was pulling on me a bit and i knew no way in hell i would be able to get a good 3 sets in. i know i am just getting back into moving heavy weight so i have to be easy. all in all a good session and by the end with those banded hypers my lower was fired up. so that made cardio very nice and painful. i guess i shouldnt call it cardio since it is more so for recovery only