Came in tired, left elated.
I may want 2 days of rest instead of the 1 ive been doing. Grab some more quality sleep, get in another fully fasted day, and recover better than i have been (ive been sleepy af).
Workout
Fs 175x14, tough
Back ext 25x20, 10, 5, 3
--focus on eccentric and quality reps
Trap high pull 185x10,5,5,4,3,3
-- same, focus on eccentric. Great movement for biceps surprisingly
-- dont increase weight until you hit 15
Hang 75x90s, bwx30s
Ring pushup 1x20ish?
I like adding a small press at the end. Will do the same with light pull (i.e. bw pullups or rows) to round out a day. Isolation isnt bad but doesnt make sense. Can do that shot on my day off.
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