Back & Biceps

T Row Bar Machine (wide grip)
No weightsx 15
3x5lbs plates x 8 - felt heavy/ hard last 2 reps

T Row Bar Machine (narrow grip)
2.5lbs plate x 8
2.5lbs x 10- hard last 2 reps
2.5lbs x 8- hard last 2 reps

One Arm DB Row
3x20lbsx10@each

Hyper Ext 3x20

Band Assisted Pull up (overhand grip. - resting 1 min
5 - 4 -3.5

Alt DB Biceps Curl
3x 10lbsx 10 @each

DB Hammer Curl
3x10lbsx 8- heavy last 2 reps

Back & Light Glutes

BB Pendlay Row
45lbsx12- hard last 2 reps
45lbsx10- hard last 2 reps
45lbsx 10-

Seated Cable Row / V up abs 15x
20lbsx12- felt a bit light
27.5lbsx8
27.5lbsx8

One Arm DB Row
2x20lbsx10
20lbsx8- hard set esp on left

Chin up Iso Hold/ practice
3 sets (about 15-20sec hold)

Standing Cable Hip abduction
3x14lbsx15@each

Standing Cable Hip Adduction
3x10lbsx15@each

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

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 & Light Glutes Workout

BB Bent Over Rows
45lbs x 15 -warm up
55lbs x 15 -warm up
65lbs x 12 - ok
65lbs x 12
65lbs x 12- hard last 2

Active rest btwn sets: fire hydrant x15@each

Butt Blaster
3x20lbsx15@each - did extra set for right to get the right burn on butt

One Arm DB Row
30lbs x 12@each - ok
30lbs x 12@each - last 2 tough to get full ROM
30lbs x 12@each - last 2 tough esp on right side

Active rest btwn sets: side lying leg raise (hip abduction) x 15@each - more balance resting on left side than right

Hyper Extension Apparatus
3x15 - felt burn on hammies , butt & a bit on inner thighs

Assisted Pull Up (w med blue band)
8-6-6

Active rest in btwn sets: bird dogx15@each

Back, Light Glutes & 15 min steady state cardio on the spin bike

BB bent over row
45x15 - easy
55lbs x 15 - moderate
65lbs x 12 - need to focus evenly pulling- notice imbalances on left/right
55lbs x 12 - felt triceps burn on left?
55lbs x 10 - left side felt weak today

For some reason, my left side couldn't pull as well thus I had to move down the weight back to 55 lbs. When I watched myself in the mirror, I see how my left/right side looked imbalance when pulling back the bar. It's like my right side was doing most of the pulling.

One Arm DB Row
30lbs x 12@each - left felt ok on this
30lbs x 12@each- good set
30lbs x 12@each - good set/struggled last 2

Seated Cable Row
20lbs x 15 - moderate weights
27.5 lbs x 8 - need to pull in more to chest to feel upper back contraction
27.5lbs x 8 - focused on pulling in more
27.5lbs x 8

Standing Cable Hip Abduction
3x 12.5lbs x 15@each

Standing Cable Straight Leg Back Raise
3x 17.5lbs x 15@each

Standing Cable Hip Adduction
7.5lbs x 15@each - too light
9lbs x 15@each - good weight - felt inner thighs burn/ tensions
9lbs x 15@each
9lbs x15@each

15min moderate pace spin bike (#15 resistance)

I was hoping to do 20 minute steady state spin bike, but I ran out of time. Even 15 minutes was quite pushing my time. Good thing the traffic was ok so I still got to work on time.

It was a nice change from an all out HIIT which recently started to make me dreading it.