Sunday: Chest supported row (UB): micro drops 75/65/60x11+5+4 5 sec negative
Single arm pulldown: micro drops 8-7-6x9+5+5 each side
Seated facepulls micro drops 6-5-4x9,9,9
FG Preacher curl red and: 27.5each side for 8,4,3
Hammer curl FG micro drops 40+35+30x7,5,6
Tuesday: RDL: warmup to 265x5 slow
Bent Nordic: 6 green band followed by 6 with hands.
Hip thrust: 2x275x6
Paused Front squat: warmup to 235x4
Banded sissy squats 20 slow
Single Leg extensions: 6/5/4x9,8,6each
Seated calves: 130lbs
Got sick on Wednesday, I'll get back to training on sunday
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