Chest & Back Workout + 3x30 Bodyweight One Leg Elevated Glute Bridge

I tried out the Cable Wide Lat Pulldown. I might need to practice more with 45lbs weight until I could get all the pull from my lats. When I tried 50lbs, I started to feel it on my triceps, so no good. On last set, I moved back down to 45lbs and I think I will stick to this weight until I get it right.

With Hammer Wide Lat Pulldown, I think I got better control using my lats.

Seated Cable Row actually felt good for me. I could feel my lats engaged more with a bit some from biceps.

Mobility Warm Up

Incline DB Rear Dekt Raise / Incline DB Chest Fly
3x7.5x15 / 3x7.5-10lbsx12-15

One Leg Stability Ball Glute Bridge
3x30@each

BB Row
45lbs x 12 - warm up set
55lbs x 12 - warm up set
65lbs x 10
65lbs x 13 (moved down to 55lbs last 5 reps)

Cable Wide Lat Pulldown
45lbs x 15 - good weight
50lbs x 12 - start feeling on tris
45lbs x 15 - better weight

Seated Cable Row (weight @each side) - close grip
3x27.5lbs x 12

Hanging Knee Raise (overhand grip)
3x15

Incline DB Chest Press (dB @each) / lying leg raise 15x
20lbs x 12
25lbs x 12 (used 20lbs last 5 reps)
25lbs x 12 (used 20lbs last 4 reps)

Side Lying Incline DB Side Delt Raise
2x5lbs x 12@each