Back + legs

April 1st

Pull ups
BW * 8, 8, 8

Neutral grip bar lat pulldown
100 * 12, 12, 12, 12, 12, 12
*contraction held for at least a second

One arm machine rows
120 * 10
140 * 10
200 * 10
160 * 10, 10, 10, 10, 10, 10
*didn't feel the muscle working well at 200, so dropped it down to 160 and decided to do more volume instead

Low cable row
60 * 10, 10, 10
*really weak at these. i think all this time I haven't been really using my rhomboids :(

Straight arm pushdown (kayak rows)
100 * 6, 6, 6
* each rep consisted of one rep to the front, one to the right and one to the left, sort of like a rowing motion

BB shrugs
225 * 15
315 * 10, 10, 10

Face pull machine row thing
50 * 20, 20

April 2nd

Lying leg curls
90 * 8
105 * 8
120 * 8
135 * 8
150 * 8
165 * 8
180 * 8
165 * 8, 8, 8

Leg extensions
45 * 15
90 * 15
135 * 15
100 * 15, 15, 15
*the last 3 sets were done with a hold at the top for each rep.

Hack squat
2pps * 10
3 * 10, 10, 10

Leg press
3pps * 10, 10, 10

Machine good morning
4pps * 10, 10, 10

100 band pullaparts