ended up getting a back workout in today.
pull ups, medium neutral grip
10 sets bodyweight
set 1-6 x4
set 7-10 x3
one arm db row
70 4 sets of 10
shrugs (smith machine, behind the back)
8 sets total. reps went 50,40,30,20,20,30,40,50 started with a 35 on each side and added weight until I hit the sets of 20 then went back down
cable pullovers w/ rope
3 sets of 20-25
cable rows w/ rope pulling from the bottom cable position
3 sets of 15-20
band pull aparts
4 sets of 30
triceps was 3 sets overhead cable extensions 3 sets of rope pushdowns
did 10mins on the stairs low intensity pre and 20mins of intervals post.
after having a bunch of extra food yesterday my post workout weight was down a pound from yesterday. weighed in at 213.4
my main focus for back with be adding reps to my pull ups sticking w/ 10 sets of bodyweight at least until I can hit 10 reps for 10 sets. also looking to add weight to my dumbbell rows.