Just keep beating the hell out of myself. Tonight my left elbow had some intense pain during DB pullovers. This is what I get for having an arm day this week. If I get bored on my off day I will go train arms, which is what I should never do again. Off day serves a purpose.

Here is the back workout:

1. Pulldowns: 3 sets 20reps. 10 reps keeping torso upright then lean back and 10 more reps.
2. Bilateral DB row: 4 sets 12-14 reps. Hit failure first set, stick with same weight for all sets.
3. Super set: 3 sets 12-14 reps. Pulldown neutral grip into DB pullover.
4. Hammer strength low row: 3 sets, 12 reps, 1 sec isometric hold at full contraction.
5. Rack pulls: 1 Muscle Round: 6 sets of 4 reps, 15 sec rest between each set. On last set do as many reps as possible.