#Back Pump Mondays

2 set Warmup
Good Mornings: 20 x 95lbs, Stiff leg dead lifts: 10 x 95lbs, Back Extensions: 20 reps,
Weighted leg lifts: 10 x 20lbs
Work up to 1 rep max: Low Bar Good Mornings: 1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs
5 Super Sets: One Arm Rows 5 x 115lbs, Behind the neck pull downs 20 x 100lbs
5 Super Sets: T-bar rows (3) 10 x 4 plates, (2) 8 x 4 plates, Seated rows 15 x 150lbs
5 Sets: Pullovers 15 x 60lbs, Ys – Arrows – Ts – Presses – 15 reps each x 10lbs
Front Squat – 2 Count Pause: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 275lbs
1 mile stationary bike high resistance.
My knee is still bothering me a good amount I cant lock out my knee at all probably due to the swelling. Ill push through it hoping the pain will go away I might have to take something for the swelling but the pain I bearable.
11am 8oz chicken breast, 1 cup of veggies
6pm 10oz chicken breast, 2 cups of veggies
7pm protein/weight gainer shake

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