Wed....

Go day overall....Just a mid week update...wt. 225lbs waist 32.3/4 : )

Lat Pulldowns 120 140 160 180 200 220 6 sets 12-12-8-6-6-6 reps
Seated Cable Rows 140 160 180 3 sets @ 10 reps
No T-Bar at gym
Hammer Strength Back Machine 3 sets @ 10 reps using 6 45lb plates
Pull ups (wide Grip) 3 sets @ 10 reps ( very slow holding for a 5 count at top)
Lying Leg curl 65 80 95 110 110 5 sets 12-10-8-8-8 reps

Cardio
HIIT
25 min
15/45 interval
15 work sets
2 minute warmup
8 minute cool down