Rogue log!!!

33 days out I hit some back.

Hammer strength high pull downs
2 light warm ups. 15ish reps with some pauses
4x10-12 heavier strict form

Hammer strength seated mid row
5x8-12 super strict with a drop set on last set when I started to break form

Bent over bb row
5x10-12

Bb Shrugs
3x12-15

Straight bar cable pull through
Ss with ez bar under hand lat pull down. Not going farther that head height when stretching up and squeezing at bottom.
4xfailure around 10-15
4x10-12

V bar low cable row to belly button just squatting with no bench support
Ss with single arm under hand high cable pull through squeezing rotator and rhomboids back.
3x10-12 each

Lateral db delt raises
12@10lb
12@15lb
12@20lb
Front db raises
12@10lb
12@15lb
12@20lb
Bent over rear delt db flyes
12@10lb
12@15lb
12@20lb
Circuit style no breaks at all. 108 reps constant.

Treadmill for another 20-30 minutes or how ever long I stay interested in this podcast on low carb/keto diets. Trying to get as much knowledge as I can. Knowledge is power. Even just bought a book[emoji1605][emoji1605]