Back & Light Glutes

BB Pendlay Row - focused on shorter rest & a bit more aggressive tempo
45lbs x 10
50lbs x 8
50lbs x 8
50lbs x 8

One Arm DB Row (no rest just switching sides)
20lbs x 15 @each
3x25lbs x 10@each - tough last 2

Hyper Ext: 3x15- felt burn on upper butt

Seated Cable Row (shorter rest, more aggressive tempo)
20lbs x 12
20lbs x 10 hard last 2
20lbs x 8 hard last 2

Standing Cable Hip Abduction
3x15lbsx15 @each - no rest just switching sides

Standing Cable Hip Adduction
3x10.5lbs x15 @each

Standing Cable Back Leg Raise
14lbs x 15@each - felt light
3x15.5lbs x15@each - good weights

Close Grip Chin Up practice (resting 45sec-1 min)
4-3-3-3

Hanging Knee Raise (rest 45sec-1min)
3x12

Back & Light Glutes

BB Pendlay Row / V up abs 15x
45lbs x 12- hard last 2
45lbs x10- hard last 2
45lbs x 12- hard last 2

DB One Arm Row (no rest just switching sides) focused on aggressive tempo
20lbs x 12 @each
2x20lbs x 10@each - tough last 2

Seated Cable Row / straight leg bicycle 15x@each
2x20lbsx12
1x20lbsx10

Standing Cable Hip Abduction
3x12.5lbsx15@each

Hanging Knee Raise (rest 1 min)
15x-10x-10x

Standing Cable hip adduction
3x10.5lbsx15@each

Standing Cable back leg raise
1x12.5lbsx 15@each - felt too light
2x14lbsx15@each- good weights

Back, Biceps and Light Glutes Workout

EZ Curl Bar Bent Over Row
55lbs x 15
65lbs x 12 - good weights
65lbs x 12
65lbs x 12 - struggled last 3 reps

One Arm DB Row
30lbs x 15 @each - hard 5 reps esp on right arm
30lbs x 12@each - right side struggled last 2
30lbs x 10@each - started off w/ right side & only managed to 10 w/out compromising form

Butt Blaster
20lbs x 15@each
20lbs x 20@each better form esp in right- felt super burn last 5
20lbs x 20 @each

Standing DB Biceps Curls
10lbs x 12 - last 2 were tough
10lbs x 10 - last 2 were rough
10lbs x 10 - last 2 were rough
All set felt biceps tension & burn

Standing Cable Hip Abduction
15lbs x 20 @each
15lbs x 20 @each
15lbs x 20 @each
All set felt burn on standing & pulling leg

Standing Cable Hip Adduction
15lbs x 20 @each - felt burn at inner thighs
15lbs x 20 @each
15lbs x 20 @each

Assisted Pull Up (Ovhand Grip) blue band
10 reps
7 reps (last 1 was half way up)
5 reps (last 1 was half way up)

Back & Light Glutes

BB Bent Over Rows / 45° back extensions
45lbs x 15 - easy
55lbs x 15 - moderate
65lbs x 12 - quite rough set
65lbs x 12 - last 2 quite challenging
65lbs x 12 - same

15x 45 deg back extensions in between sets

Seated Cable Rows / lying down straight leg raises
20lbs x 15 - quite easy
27.5 lbs x 10 - hard esp on left side
27.5lbs x 10 - hard
27.5lbs x 10 - hard

20x lying down straight leg raises in between sets

Standing Cable Hip Abduction
15lbs x 15 @each - too heavy
10lbs x 15 @each - moderate
10lbs x 15@ each

Standing Cable Straight Leg Back Raise
3x 15lbs x 15@each - good weights

Back & Biceps & Light Glutes Workout with Cable Machine

I had a great Back, Biceps and Light Glutes workout this morning. I didn't have time for any HIIT so no HIIT anymore until after my next CN.

BB Bent Over Rows
Set 1 - 55lbs x 12 reps - good weight - pulling from upper back
Set 2 -55lbs x 12 reps - might could add more weights
Set 3 - 60lbs x 10 reps - last 2 reps felt hard but might be able to push 2 more

Seated Cable Rows
Set 1 - 20lbs x 12- might be able to pull more weights
Set 2 - 27.5lbs x 8 - might a bit too much - couldn't quite pull close to chest
Set 3 - 20lbs x 12 - better ROM & got good tensions

Close Grip Pull Ups (from standing)
Set 1 - 3 reps (2 from half hanging)
Set 2 - 4 reps - last rep didn't quite get chin passed bar - halfway up
Set 3 - 4 reps - last reps was hard
Set 4 - 4 reps - same

DB Hammer Curls
Set 1 - 10lbs x 10 reps - last 2 reps quite hard - focused on aggressive tempo w/out momentum
Set 2 - 10lbs x 10 reps - still had 2 more reps in tank
Set 3 - 10lbs x 10 reps

Standing Cable Hip Abduction
Set 1-3 - 7.5 lbs x 12-15 reps - standing left leg had more balance

Standing Cable Leg Raise (back kick)
Set 1-3 -7.5lbs x 15 reps - standing legs felt tired after a while (resting only switching sides)