WEDNESDAY
BACK TRAPS TRICEP

BACK
pull-up assisted 3x15-10-10 23-18-18kg
cable row 3x12-10-10 44-44 plus 10kg plus 20kg
easy bar overhand 2x12 120kg
machine support row 3x12-10-8 100-113-113kg
machine 1 arm row 2x10 66kg
Pulldown close 3x10-8-8 52-66-66kg
pulldown behind 2x12 59kg



TRICEP
rope pushdown 3x12-8-8 57kg
rope behind 3x12-10-8 63kg drop
pushdown bar 2x15 43kg
reverse pushdown 2x15 50kg
pin pushdown 1x20 full stack drops


TRAPS
smith shrug front 2x12 120kg
smith shrug behind 2x12 120kg
db 2x20 20-34kg
cable shrug high middle trap 3x15 21kg

did bit more volume on tricep back pump is now unreal since pushing deca 1500 I’m not forcing high doses are key but really feel great my joints minus my right knee but everything else feels very good happy 280lbs today pushing food tonight