Back & Biceps

BB Pendlay Row
30lbsx15- warm up
30lbsx12- practice reps
45lbsx 8- aggressive tempo with full ROM
45lbsx 10- hard last 2 reps
45lbsx8
45lbsx 8

One Arm DB Row
4x20lbsx8@each- focused on pulling from lats

Seated Cable Row
27.5lbsx 8 - heavy
27.5lbsx8- might be too heavy - form broke a little
20lbsx 10- ok weight
20lbsx 10- ok
20lbsx 10

Weighted Sit Up (hold 7.5lbs DB overhead)
3x7.5lbsx15

Overhand Grip Pull Up Iso Hold pratice- super hard!

Alt DB Biceps Curl
3x10lbsx10- burn last 2 reps

DB Hammer Curl
3x7.5x10

Standing Cable Hip Abduction
3x12.5lbsx15@each

Standing Cable Hip Adduction
3x12.5lbsx15@each

Standing Cable Straight Leg Back Raise
3x15.5lbsx15@each