Chest, Back & Core

Mobility Warm Up

Feet & Shoulder Elevated One Leg Hip Thrust (5 risers)
3x20 - very hard esp right side

DB Bent Over Rear Delt Raise
3x5lbs x20

Pullup practice / wide lat pulldown
3 reps / 50lbs x 12
2 reps / 52.5lbs x 12
1.5rep / 55lbs x 9

Note: I figure I could do better unassisted pull up practice if I do it when I'm still fresh. After I did other back workout, I notice my performance was going down and I had to regress with using machine.

BB Row / pullup practice (machine) -10lbs
65lbs x 10 / didn't do
65lbs x 8 / 2
65lbs x 8 / 2

Seated Cable Row / rev crunch / machine pullup-10lbs
27.5lbs x 12 / 20 / 3
27.5lbs x 12 / 20 / 2.5
27.5lbs x 12 / 20 / 2

Hammer Incline Chest Press
27.5lbs x 12 - ok weight for intensity & focused on right muscles
27.5lbs x 10
27.5lbs x 10- hard last 2 reps

Push ups / leg raise on captain chair
3x10 / 3x15

Elbow Side Plank lift (feet stacked together)
3x12@each