Back and Shoulder workout:

A real bang up workout today and hit a couple of PR's. I finally broke the 200 mark for t bar rows (old school) with slow and control reps, and this was after hitting a new high on palms up pulldowns.

Lat pulldown palms up: 3 warms, 150/6 170/6 175/6 drop set
T bar rows: 2 warms, 180/8 205/6 135/14
Rope pulldown: 100/11,10 85/13
Db delt press: 2 warms, 85/5,6,5
Front with bar ss
with seated side laterals: 3x
7 sprints on the bike with warm up and cooldown.