Crazy #Back Pump

30 Minute Max Incline Treadmill
2 Sets Warmup
Back extensions – 15-20 reps
Weighted Crunches – 20 reps (15lbs kettle bell)
Conjugate Lower Back Max Effort Work
Use 3 reps till you make a 1 rep max
Rack Dead-lift Conventional (mid shin or below knee): 3 x 185lbs, 3 x 225lbs, 3 x 285lbs, 3 x 315lbs, 3 x 335lbs, 1 x 365lbs
8 Super Sets: Wide Grip Pull-ups: 10 reps, 1 Arm Dumbbell Rows – 15 x 75lbs
6 Super Sets: Seated Rows: 15 x 170lbs, Arrows – 15 x 25lbs
5 Super Sets
Standing Cable Pullovers – 15 x 100lbs
High Rep GHDS – 15 x Orange Bands
Front Squat Max 1 Second Pause: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 285lbs
9 minutes fast pace lunges on Treadmill
Nutrition
12pm 2 Chicken Breast, Bunch of Greens, whole avocado
5pm Brisket Meat, avocado
7pm Carb Spike – Movie Popcorn

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