Back Day
Warm-up 10 pull-ups wide grip
3sets weighted pull-ups 45lbsx8 (disappointed) 45×8 again, 55×6 chin-ups
3 sets close grip pulldowns, can’t site weight because no two machines are the same 10, 8, 5 (went really heavy)
3 sets of cable rows no point in writing weight, irrelevant. 10,8, 6
3 sets of bent over rows 155×10, 175×8, 195×6 this was tough and last rep was a little iffy.
3 sets of diamond bar deads 275×10, 315×8, 335×5… a massive disappointment.
stretch with a close grip pulldown apparatus, holding stretch for 30 seconds allowing lower lumbar vertebra to feel the stretch
standing stretch arm out straight holding onto a bar with medial trunk rotation
