Training: Back

20 Minute Mobility/Foam Rolling

4 SETS
Ab Wheel: 30 reps

DEADLIFT Sumo
10 x 135lbs, 5 x 225lbs, 1 x 315lbs, 1 x 365lbs, 1 x 405lbs, 1 x 425lbs, 1 x 455lbs (missed)

5 SUPERSETS
Wide Grip Pull-ups: 8 reps
VBar Seated Rows: 20 x 150lbs

3 SUPERSETS
Bent Over Barbell Rows (underhand grip): 8 x 245lbs
T-Bar Rows: 20 x 90lbs

REP PROGRESSION: 3 SET SUPERSET
1 Arm Rows (regular & underhand grip): 45lbs
Pulldowns (front & back): 70lbs
**1-1, 2-2, 3-3, 4-4, 5-5**

FRONT SQUAT
(4) 5 x 185lbs

CORE
Back Extensions: 15 Reps
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 20 @ 125lbs

Nutrition
11am – 12oz Ground Beef, 12 oz Broccoli, ½ cup Almonds
7pm – 12 Chicken Breast, 10oz Spinach, ¼ Butter

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