Guess the board was down. Last couple workouts

Old man joint warmup
Wide grip lat pulls 121 x 16.5 187 x 7 10 breaths 3 10 breaths 1.5
Db rows 90 x 12 95 x 8 + 3 + 2
Wide grip cable rows pronated 99 x 15 143 x 10 + 5+ 5
Cable underhand single row 55 x 12 77 x 8 + 3 +2
Cable bent shrugs neutral 55 x 15 71 x 15 93 x 10
Rope face pulls just contraction work
Cable concentration curls 22 x 12 33 x 8 + 4 + 2 xx
Metzner curl downs and 209 x 6 + 2 drop 165 x 6 143 x
Abs
Calves
Cardio

5/5
Old man knee warmup
Squats 235 x 8 135 widow-maker x 20
Leg press 450 x 8 + 4 + 3
Leg curl 100 x 12 120 x 8
Hacks 90 x failure
Cardio


I’m switching to a modified HIT style. 1 set beyond failure per exercise. 3-4 exercises per major group. 1-2 for minors. The way I do it is pick a weight I can do for 8, take 5 breaths and do another 4, breaths and and then a couple more - so 15 total. I’ll do the same thing for a different exercise but heavier and and maybe 10 total, and then another set of about 6 total.


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