Wide #Back

2 Set Superset Warmup
Back Extensions: 20 reps, Weighted Crunches: 20 x 100lbs
Conjugate Lower Back Max Effort Work
Good Mornings: 3 x 95lbs, 3 x 135lbs, 3 185lbs, 3 x 225lbs, 1 x 245lbs, 1 x 275lbs, 1 x 305lbs, 1 x 315lbs
8 Supersets
Wide Grip Pulldowns: 15 x 160lbs, 1 Arm Dumbbell Rows: 15 x 75lbs
6 Supersets
Seated Rows: 15 x 180lbs, Arrows: 15 x 25lbs
3 Supersets
Standing Cable Pullovers: 15 x 80lbs, Lying Leg Curls (Single Leg): 10 x 25lbs
FRONT SQUAT 1 Count Pause
10 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 205lbs, 1 x 225lbs, 1 x 245lbs, 1 x 255lbs
20 minute Stepper
Nutrition
11am – 8oz chicken breast, 1 cup of veggies, ½ avocado
5pm – 10oz Ground Beef, 1 cup of veggies, ½ avocado
8pm Carb Spike – 2 Bananas
Been having some knee and joint pain in my right knee so its been affecting my squats and certain movements. Im thinking about going to a lighter squat or cutting down the lunges until I start feeling better.

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