Warm bike 7 min

Back:
Deadlifts: 10x145, 8x165, 6x175, 6x185 (can add more again)
One arm dumbbell rows: 10x45, 8x50, 6x55, 6x55 (can add more weight)
One arm Cable rows: 10x30, 8x35, 6x40 (can add more weight)

Forearms:
Seated barbell wrist curls: 10x50, 10x55, 10x55 (maybe 60 next time for 1 set)

Abs:
Incline crunches: 2 sets 25 with 25lbs added, 2 sets no weight
Balancing twists with weight ball: 2 sets 25
Crunches: 2 sets 25

Good work out... my back is getting stronger with little tightness

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