I did back this morning. Should have just stayed in bed. I am tired and my throat is sore with some white spots on it. anyway here is what I did it sucked.
Chins 3 sets-7, 7, 5 I tried to use less help with my legs it was tough.
Bent rows-185x10 205x10 225x10 235x7(newPR there)
Deadlifts 225x10(felt strong) 275x10 (again feeling strong)
315x5! That was it my strenght was gone I hate not hitting my deadlifts! aaaarrrggghhh!!
Latpull downs supersets to the back and to the front, both use same weight first number will be to the back reps second will be to the front reps:
90x 10, 10 115x 8, 7 125x7, 5
Cardio eliptical trainer 20 min 300cals burned.

Highlights: well hit 235x7 on bent rows. I could have hit 10 but my form at that point was slipping.
Lowlights: not hitting the deadlifts and feeling sick!

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