Gym day - volume and isolation

About once a month, I get the itch to go to the gym and train like a normal person.  Yesterday, the goal was to hit auxiliary stuff that is harder to do at home as I don't have the machines.

I did seated rows, which I really like for their focus on my central back, which is weaker than both my upper and lower back regions.  Sometimes you have to isolate so that the bigger muscles don't take over.

I worked triceps on the cable machine with the rope extension.  I find this helps me hit the whole triceps muscle between the push-down motion, and the push-out at the bottom, that the rope allows you to get.  The key here is to let your arms do the work, and not your chest.

Finally, I did a ton of hamstring curls.  My hamstrings are strong, but weak relative to my lower back, and are one of my major roadblocks on deadlift.  I really need to be working more on my hamstrings each week to close that gap.

I took some MusclePharm Assault and Creatine prior to the workout.  I had some Amino1 and Glutamine earlier in the day.  And I took two Combat shakes - 1 in the early afternoon, and another in the late afternoon, about an hour before my workout.  For my multi, yesterday, I decided on Vitakic from Muscle Tech. 

No video as I don't want to be "that guy" at the gym.  Here is the workout:

				Weight	Reps
Warm-up and stretch
Rotating between below 3 lifts, circuit style
Hamstring curls				100	15
				120	12
				140	10
				160	6
				180	6
				200	6
				200	6
				120	18
				100	24
				80	30
Triceps extensions (cable with rope attachment)				80	16
				100	14
				120	12
				140	10
				160	8
				180	8
				200	8
				200	8
				200	12
				200	12
Seated rows, mixed with wide grip and hammer				120	25
				160	20
				200	15
				200	15
				200	15
				200	15
				200	15
				200	15
				140	30
				100	50
Cool-down and stretch
			5	min cardio