I played in a basketball tournament this weekend and my legs are still kind of beat up so I'll squat tomorrow instead of today.
T-bar rows
warmup
135 x 5
155 x 5
170 x 5
180 x 5
Wide grip lat pulldowns
180 x 8
192 x 7, 7, 7 (The stack was numbered 1-20 and I think each weight was ~12 pounds)
Dumbbell shrugs
105s x 15, 12, 12, 12 -These feel like they work my grip harder than barbell shrugs
Barbbell curls
75 x 10
85 x 8
95 x 5
Dumbbell rear delt flyes
15s x 12, 12, 12
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