Back (6-8 reps + failure)

• Wide grip seated row – 2 sets,
• Reverse grip pull downs – 90kg, 100kg
• Narrow grip pull downs – 100kg, 130kg
• Pull overs – 80lb x 2 sets
• Hex deadlift (+bar) – 40kg, 80kg, 100kg, 120kg
• Shrugs – 55kg, 65kg, 75kg (15 reps)
• One arm dumbbell rows, 80lb, 100lb

Triceps

• Narrow grip bench press – 110lb, 150lb, 150lb
• Tricep extensions – x2 sets
• Push downs – x 2 sets

And I feel great today! If I could train this hard and focused over the winter, I’m sure I would make some very good gains!