PULL DAY #1 WEEK 5

1-arm half-kneeling lat cable frontal pull down (3x12-15)
last time: 3 x 12 @ 90
this time: 2 x 12 @ 90, 1x10@90

pull ups 1 x AMRAP
last time: assisted pull ups 1x5 @ -50
this time: assisted pull ups 1x3 @ -95

kroc row (3x10-15)
last time: 3 x 10 @ 40
this time: 3x10@35

cable shrug-in (3x10-12)
last time: 3 x 12 @ 90
this time: 3 x 12 @ 80

reverse pec deck (3x10-12)
last time: 1 x 12, 2 x 10 @ 50
this time: 3 x 12 @ 40

overhead cable bicep curl (3x10-12)
this time: 1 x 12, 1 x 10, 1 x 6 @ 35, 1 x 6 @ 30
this time: 3x12@30

absolutely crushing day. i feel completely drained, hard to lift my arms above my shoulders.