Back

Dead lift
135*10
225*6
245*5
275*4
295*3
315*3

Pull ups wide grip
Three sets of ten

Bent over row
135*10
145*8 two sets

Bent over row (revers grip)
135*10
145*8 two sets

Mercury starters
60*10
70*10
80*8

High row machine
90*10
180*10
190*10
200*8
230*8

Standing straight arm pull down(rope)
50*10
40*10
30*10

I was fakin spent for sure best back work out in a while!

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah