Assisted wide grip pull ups
(140) x 12
(120) x 12
(100) x 12
(80) x 12
(60) x 12
(40) x 12
BW x 10ish
Bent dumbbell rows
1 x warm up
60s x 10
80s x 10
100s x 10 x 2
Seated cable rows
1 x warm up
120 x 12
140 x 12
160 x 12
180 x 12
200 x 12
Reverse facing close grip pulldowns
1 x warm up
120 x 12
140 x 12
160 x 12 (started pulling me off the bench without leg support and I started pulling with my arms a lot so I dropped back down)
140 x 12-----> 85 x 10
Dumbbell pullover/ face pulls
1 x warm up
60 x 10/ 50 x 12
80 x 10/ 65 x 12
100 x 10/ 80 x 12
110 x 9/ 80 x 11
Hyperextensions/ incline sit ups
15/ 20 x 3
Diet for today: waffles, bacon, pizza, protein shakes, burgers, fries, intra workout