16/10 Posterior chain

Seated cable row

65kg 10/8-10

50kg 10

Superset: 2x

37 deg bench 

Chest supported row 22.5kg 10

Chest supported hammer to supinated front raises 4kg 12

Dropped raises weight from 6kg for safety. Focussed on technique and reps. Buuuuurns. 

Smith machine shrug (up and back)

20kg each 10

22.5kg each 2x12

Short rest times. Worked in. 

Vertical traction 

52.5 15/13

Tricep pressdown

10kg 2x20

Hoping that this would condition my triceps area so the left tricep doesn't feel like it is going to explode. 

Rope face pull

50kg 3x15

Lateral raises 

2kg 40

Rotator work