WEDNESDAY
BACK TRAPS FOREARM TRICEP
pulldown plated 3x10 220kg
Plated row 3x10 170-210kg
seated row 3x12 95-105-105kg
superset rope 3x15 20kg
pulldown front 3x10 75kg
superset behind
1 arm high cable 3x10 35kg
dumbbell middle back 3x10
rack pulls 2x10 200kg next week
hypers 3x12 60kg

TRAPS
Smith shrug front 3x12 160kg
Smith shrug behind 3x10 160kg
cable squeeze 3x15 64kg

FOREARM
reverse curl 3x12 40kg
easy curl 3x12 30kg
cable curl 3x12 64kg

TRICEP
rope pushdown 3x10 50kg
superset 1 arm pushdown 27kg
1 arm rope 3x10 18kg
superset reverse 1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 12-14-14

Fasted 1 hour cardio

Great big session today feeling it