After resting yesterday, today I felt sluggish in the beginning, but it soon worked itself out...here we go
Close Grip Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps
DB Pullovers 70 80 90 3 sets 12-12-12 reps
Rope Pulldowns 120 140 160 3 sets 12-12-12 reps
Upright Row 60 70 80 90 4 sets 12-10-8-6 reps
Front raise 20 22.5 25 3 sets 10-10-10 reps
I did 4 sets of 10 in pullups..and 4 sets of standing behind the neck presses. Started with 80 and worked my wy up to 110bs.
Did 25 minutes of HIIT training on the bike...12 sprinting intervals...warmed up for 5 min to start and finished with a 8 minute cooldown....
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