Wednesday, 05/09/18 back biceps chest supported row neutral grip, 40kg, 2 x 15 pronated grip, 40kg, 2 x 15 lat pulldown, wide pronated grip 50kg, 3 x 10 drop set, 40kg, 10 45 back extension 35, 30, 30 machine preacher curl 20kg + 3, 15, 10, 8, 5 drop set, 10kg + 3, 25 good workout at the gym. will up the weight next time on rows. look for more reps on lat pulldowns. don't want o add any weight on back ext, not sure whether I will just keep looking for higher reps or whether I will move on to the ghr and go for high reps, either way I want to be 100% confident on the strength of my lower back/core/posterior chain before I add any weight to the movements. ready to move on to the next plate on preachers. I am smashing the first set at this weight but run out of gas pretty quickly.