4/9 Upper back 

71.9kg

Seated cable row

65kg 10/8+2/7+3

Note: Stay same weight next time and focus on eccentric. 

Horizontal pull on lat pulldown (5 count hold)

25kg 10

30kg 2x10

Smith machine shrug (up and back)

10kg each 10

15kg each 2x10

Vertical traction 

45kg 3x10

Rotator work

Decline sit up

3x10