Back and calves:
Really good push today on the bent over rows with strict form. Swapped out the pulldowns for rope pulldowns since the forearm is still aching. Solid gains.
Bent over row 4 warms, 225/6 245/6,7 drop set
Rope pulldown: 1 warms, 110/10 115/9 drop set
Db bench row: 85/8,9,8 drop set
Str arm pulldown: 40/15,13,12,12
Seated calf work: 2 warms, 90/16,15,13 2 drop set
Ab work: 4 sets
25 min cardio.