BACK TRAP TRICEP

BACK
standing 1 arm cable row 2x8 44kg plus 25kg
cable on seat both hand pull-down 2x10 44kg plus 25kg
cable pulldown 3x10 26kg
pullover 3x10 21kg
1arm cable pull-down seated 2x10 28-35kg
pulldown behind 2x10 66kg
pulldown infront 2x10 66kg
v bar 2x8 53kg
bar standing upper back 3x12 45-52kg
seated row cable 2x10 74kg
seated row v bar 2x10 70kg
pull over db 2x12 32kg
Dorian dead smith 1x15 130kg



TRAPS
pec fly 6x15 64-73kg
Cable shrug 3x12-10 30-44-44kg
y raises on incline 3x10 12kg

TRICEP
double rope 3x10 19kg
rope behind 3x15-10 26-32-32kg
pushdown easy bar 4x8 44kg
reverse cable 3x10-8 7.5-10-10kg
overhead 2x8 10kg
pushdown on assisted pull up 3x10 69kg

Another solid session tonight
was pretty tired but once going was great

Foods at 4500 still
350g pro
600g carb
100g fat

Roughly these macros for now cardio will add soon but no more than 20-30 minutes I don’t feel like it’s hugely needed