Today I was reflecting on my habits.  While I've made amazing strides since November, I definitely hit a spot where I wasn't happy.  I re-read Adam Water's blog and noticed that he had tried to get into shape once before.  I started thinking about it and I realized that my problem is that up to this point, I have not wanted it as badly as I should.  I realized that I accepted too many small failures that I just should not accept. 

I have created some new affirmations for myself:

"I always achieve my goals"
"I pay attention to the details"

I have these posted everywhere to remind myself that I can't accept the small failures because the more times I accept them, the easier it will be for them to happen.

I have noticed that one major change for me this week is the form on the exercises and for some unknown reason, that has given me extra energy this week.  Perhaps it is the extra 30 grams of good fat that is increasing my testosterone which gives me this extra energy?  I will wait to see if this pattern holds true.

My workout today was my back:

Twisting DB row (ss)
40x12; 45x10; 50x14(f)
Wide Lat pulldowns (ss)
110x12; 120x10; 140x7(f)

Close-grip cable row (ss)
120x12; 130x10; 140x10(f)
Assisted chin-up (ss)
150x4; 190x10; 190x8

Hanging row(ss)
9; 10; 8
Close-grip lat pulldowns (ss)
90x12; 110x10; 120x9 (f)

I concentrated on time under tension, control of the muscle (squeezing at the end of the motion, etc.) and feeling the muscle throughout the exercise.  At the end of the workout I definitely felt a pump in my back.  It was an alien feeling because honestly, I don't believe I've ever worked out my back with this type of intensity before.  It felt awesome and lasted a long time today.