Got up this morning and took somepre today.
I love this stuff.
excellent back training,
Started with four sets pullups, start wide grip overhand, then move my grip inwards still oh grip, then CG uh, then neutral cg.
last three sts super set with db pullovers
3x55#x12 real slow negatives
Seated Supinated cable rows
Last three sets were with Drops to 150x12
Chest supported row, one arm at a time. Elbows flared @90 degrees to hit upper back
4x45x10 hard flex at top
One arm db rear delt row
finished up with rack rows
Rack rows are closer to a rack pull than an actual row, but it is not a, rack pull
I set the bar about two inches under my knee, roll my shoulders forward towards the bar, getting a big stretch in my lats, then I pull the bar up with only my back (no hips), with scapula retraction at the top, flexing my back hard.