Good workout. My lat felt good today, but I still don’t feel like it is ready for some heavy bb rows. It did feel good to get some heavy’ish back work done, though.
Warmups:
BB Curls
Lat Rows
Lat Pulldowns
Rope Lat Pulldowns:
132×10x1
180×5x1
192×5x1
204×5x1
216×8x1 (PR)
Seated Rope Face Pulls:
144×5x1
156×5x1
168×5x1
180×5x1
204×5x1 (PR)
Rear Delt Flye Machine:
80×10x1
90×10x1
100×10x2
100×20x1
EZ Curls:
115×8x1
115×10x1
135×10x1
Incline DB Hammer Curls:
50×8x3
Incline DB Curls:
35×20x1
+ stretching
Duration: 35 minutes