Back, Triceps & HIIT spin bike

Warm Up
YTI exercise x 15 reps
Rhomboids ex x 2.5lbs x 15 @each

BB bent over rows:
Set 1 (warm up) 45 lbs x 15
Set 2 (warm up) 55lbs x 15
Set 3 - 65lbs x 10 - tried to pull from back muscles
Set 4- 65 lbs x 10 - last 2 rep was quite rough to get full ROM
Set 5- 65lbs x 10 - last 2 repss were tough

Seated Cable Rows
Set 1 - 20lbs x 15 - ok
Set 2 - 20lbs x 12 - pulling w back muscles
Set 3 - 27.5 lbs x 8 - heavy

BB Close Grip Bench Press
20lbs x 15 - felt triceps burn
20lbs x 15 - triceps burn by 7th rep
20lbs x 15 - ok

BB Lying Ovhead Triceps Ext
20lbs x 10 - need to keep elbows tucked on sides
20lbs x 15 - better reps - felt triceps burn
20 lbs x 15 - last 3 reps were tough

20-30 abs between all sets

20 min spin bike HIIT
2min rest / 1 min 10 sec MAX effort
3 min rest on last intv / 1 min 10 sec MAX effort