Back #Pump

2 set Warmup
Good Mornings: 20 x 135lbs, Stiff leg dead lifts: 10 x 135lbs, Lying Leg Curls: 20 x 25lbs, Toes to Bar: 10 reps
Lower Back all singles until you reach a 1 rep max
Conventional deficit standing on 1 plate: 1 x 135, 1 x 225, 1 x 315lbs, 1 x 375lbs, missed 1 x 405 ( 2 attempts)
BACK PUMP WORK
(5) Super Sets: Seated rows 5 x 240lbs, Behind the neck pull downs 20 x 100lbs
(5) Super Sets: T-bar row 8 x 135lbs, 1 Arm Row 15 x 75lbs
(5) Tri Sets: Pullovers 15 x 70lbs, Arrows & Ts 15 reps each x 20lbs
#SQUATLIFE
Front Squat 2 second pause: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs
WALKING LUNGES: 800m, Dead Treadmill 5 minutes
Nutrition
11am – 10oz Chicken Breast, 1 ½ cups of broccoli, whole avocado
5pm – 10oz Chicken Breast, 1 cup of asparagus, ½ avocado
7pm – banana and peanut butter

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