Backing down the frequency so i can recover better and fast more.
Dips 65x7
Fs 195x9 --still not recovered
Oap fg 50 8,8,6
Inv row 25 6,6,6 --feet elevated
Band pushdown 62,20,18
Rear raise 20,20,8
Ez curl 7,6,5
Back ext 10 12,8,7
Leg curl 40x15
Plank 10 1x3
Hang 80x60s
--some cardio, then came back
Band shrugs 1x20
Band leg curls 2x15
Band snatch shrugs
Notes
Replace leg curls with banded leg curls
Abs should always be something rotational
Add fg to curls
Workout took 1hr with stretching
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