64 + 8 = 72 mins
Pull day at Golds today. Started with 2-arm hammer strength iso rows supersetted with planks. First set of rows was with 135, but that was a little too heavy so I dropped to 115#'s. Hadn't done planks in FOREVER. Felt good to do them and they didn't bother my shoulders (good sign). Next I did vbar pulldowns. 4th set I had to cheat the last rep or two with some body English.
Next I did 2 sets of DB rows. I was planning on seal rows next, but the benches at Golds are a little wider than I'm used to. This is good for a stable platform for pressing, but for seal rows it was a little too wide when face down on the incline bench. So I did standing cable rows with the narrow grip attachment. These were good. I supersetted them with crunches. I finished up with incline/hammer curl combo supersetted with rear delt work. Pretty good WO. Chest was fairly sore today from push day yesterday and took a fair amount of warm up to get loosened up.
I weighed 174.2 after refeed yesterday.