Here is Thursdays run down!

Squats 5 singles (little sore from monday but felt crisp)

T bar prison rows 6 sets of 10, this was BRUTAL supersetted with neck every sets and 5 sets of nautilus pull overs (15 reps)  or 5 sets of incline fly (these were light, pullovers hard)

Rear delt superset (heavy partials with full ROM inverted fly) 20--6

Cable one arm shrugs--50,40,30,20

 

Feeling good, work capacity is though the roof and no caffeine in 22 days