15/09
Back & Bis:
CG pull-up: bwx7x5
Tricep bar prone row: 40×8, 60×8, 80x6x5, 60×8 (all paused)
Safety bar upper back extension: 40×8, 50x8x3 ( #1 band)
Dumbell curl: 17×8, 22×6, 27×6, 27×5 superset 22×3, 22×6
Abs:
Decline crunches (short pause), 3 sets 8 reps
superset with
Lying leg raise (slow eccentric), 3 sets 8 reps
Short fast workout, kept away from any exercises that would apply pressure to my strained quad.