Single arm pulldown: micro drops 9-8-7x6+4+4 each side
Seated curl FG rest pause 30x13,5,4
Kaz shrugs: 225x10,10,10 rest pause
Monday: RDL: warmup to 265x6 slow
Nordic: 9 full 8 bent orange band
Mid Paused Front squat: warmup to 245x7
Green Banded bodyweight leg extension 20 slow
Single Leg extensions: 7/6/5x6each
Seated calves: 140lbs
Tuesday: seated shoulder press: 205x9,3,3 +iso
Chest supported Lateral raises: 40x9 35x6 30x6
Incline DB press: 75x11 slow + duffin upright row 35x10
tricep pushdown: 7,6,5x12,7,7 +overhead iso
Wednesday: was going to do a quick back session but fucked my finger up so didn't do it lol
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