Chest & Back

Overhand neg pull up practice (singles)

BB Pendlay Row
2x45lbsx 15 warm up
55 x 10 - hard last 2 rep
55 x 10
55 x 8
50 x 12- pumping reps

Prone DB Rows
15lbs x 15- felt light not felt much tension on back/lats
20lbs x 10 - good weight
20lbs x 10
20lbs x 10
15lbs x 15

T Row Bar (wide grip) -focused pulling from lats not arms
25lbs x10
25 lbs x8
25 x 10
20 x 12

Seated Cable Row
27.5lbs x 10
27.5x8
27.5 x 8
20 x 12

DB Incline Chest Fly
3x 15lbs x 10 - couldn't go too low - close to shoulder level?

DB Incline Chest Press 15lbsx12 (waiting for the hammer machine)

Hammer Iso Lateral Incline Press
22.5lbs x12
22.5lbs x 10

Note: triceps were tight & sore today -DOM from yesterday trisceps workout