Back and calves workout:
Little tight from the day before workout. But I was able to push through and make increases on the lifts. Just using 4 movements with drop sets really puts the blood in the back. Walked away feeling good and tight. Hit a PR doing the bent rows since I am not using straps anymore.
Bent over row: 4 warms, 215/5 2356 245/6 185/16
Palm in pulldown: 2 warms, 145/10 155/8 drop set
Bent over row db: 2 warms, 75/11,10
Close pulldown: 110/10 100/12,11 85/15
Seated calf raises: 3 warms, 5 working sets
25 min cardio, 4-20sec sprints.