HS Row
145x4x10
CG Pulldown
105x3x8
DB Pullover vs Band
60x3x10
Rack Pulls
*Below the knees, pulling the bar against the rack, to just shy of lockout with a hard lat flex
405x5x5
Hyperextension
25x2x20
Cable Crunch
170x20, 15, 12, 10
Standing EZ Bar Curl
60?x4x8 w/3sec eccentric
Incline Hammer Curls
(Awesome M-M connection with these)
20x4x10
Weighing 189. Diet is going good. 1500-1800cal on off days (depending on cardio), lower carb, higher fat, protein around 200. 2600 on lifting days, fats around 60, protein 180-190, the rest carbs.