12/26 Back
Wide Grip Lat Pull down
Worked up to one heavy(relative) rest pause set 3 attempts totaling around 20ish reps
Bent over smith machine row
Set one: “225” x 11
Set two: “225” x 8
DB Pullover
One set: 80 x 12 drop to 50 x 7 stretch partials
Smith Machine Rack Pulls -REALLY hard contraction entire ROM
One set: 315 x 9
Chest supported makeshift incline seal row – elbows flared upper back emphasis pulling to upper rib height using cambered Bench press bar
One set: Dead stop on floor reps: Bar + two 25’s per side x 11
Bent over DB Bilateral row
One double drop set: 100’s, 80’s, 60’s
Weighted stretch hanging on lat pull down into stretch on weighted cable pullover – 2 rounds ~30 sec each
