Today was back day
Bent over bb rows 3x12- 245,275, 245 got a little ambitious on second set and felt I was using more than oats so lowered weight back down
Hammer iso row for upper middle back 3x20- 3 plates each side
Iso lay cable pull down straight up posture 3x15- 140 These lit me up
Seated row to chest 3x15-160
Hammer iso low row 3x15- 2 plates and a ten each side last set till failure
Seated hammer shrugs 3 plates for 15 reps 2 plates for 20 then went to smith machine and did single arm shrug with one plate each side failure 2 sets