Back Day

Lat cable pull downs: 4 x 10-20 reps (80-95 pounds)
T bar rows 4 x 10-12 (15-25 pounds)
Dumbell rows 4 x 10-12 (35-45 pounds)
Barbell row 4 x 12-20 (45-65 pounds)
Seated row 4 x 10-12 (60-65 Pounds)

Notes:
I didn't eat enough before I went to the gym so I felt a little weak. Also the gym was hot as fuck and I was covered in sweat.

Matt pointed out that I need to keep my shoulders from turning inward. I need to keep my back straight,  chest out, and shoulders straight.

Also Matt noticed I sometimes let my whole body pull the weight rather than letting my back do all the work.

My back needs to be the primary muscle group used so when I do t bar rows, I can't let my chest come off the padding or else I start using my lower back and shoulders to use the weight. T bars are a middle back exercise.

Dumbell rows seem to work best when I hold for a second at the top of the movement. I feel the full contraction in my back.

Most important thing I need to always keep in mind: Focus on the contraction and hold it for a brief pause.