Back/Hammies/Macros and Weekly Report

Workout
only working sets

Wide Grip Pullups - BW x 12, BW x 10, BW x 10
Vbar Rows - 3 plates x 8, 3 plates x 8, 3 plates x 8, 2 plates x failure
Seated Rows (straight bar/medium width) - 150 x 10, 150 x 10, 150 x 8, 100 x failure
Pulldowns Wide - 90 x failure, 90 x failure
SL Deadlifts - 225 x 12, 245 x 10, 245 x 10
Good Mornings - 140 x 10, 140 x 10, 140 x 10
Lying Leg Curls - 70 x 12, 70 x 12, 45 x failure
Db Shrugs - 120 x 14, 120 x 12
Behind the back BB Shrugs - 175 x 10, 175 x 10

I want to start treating my back like my quads with some extra volume if that is ok with you. I am also planning to focus more on pulling with my elbows and eliminating most of my biceps for the exercises. I am going to eliminate tbar/vbar rows since i dont really feels these as much as i would bb rows or db rows.

Diet

Calories: 2,554, Protein: 224.8g, Carbs: 250.5g, Fats: 64.7g

Fitday is weird sometimes. When i calculate these numbers it comes to 2483.5 calories.

Weekly Stats 15 Weeks Out

Last Week: 162.6 lbs
Weekly weigh in: 162.1 lbs
Weight: - 0.5 lbs loss