Back attack for the Admiral.
Warmup/stretch
1-arm HS low-rows: 1p x 20, 2p x 12, 3p x 10, 3.5p x 8, 4p x 8 (strapped in from here on out), 4.5p x 6, 5p x 4
Old skool t-bars: 2p x 12, 3p x 12, 4p x 10, 5p x 7 (I might have been strapped in here, my hands were killing), 6p x 3 (strapped ... and my hands still hurt)
Bent-over rows: 185 x 8, 225 x 7 x 3 sets
1-arm stability ball DB rows (hard as sh*t to stay on the damn ball): 70 x 8,8,10
HS high-rows: 2.5p x 10, 2.75p x 8, 3p x 6
Tried some pull-ups; but my lats were fried
A bunch of cable curls ... 1-arm and 2-arm w/a cambered bar
1-arm underhand grip 30-second (goal) pause pull-downs: 100 (30), 110 (25), 120 (20)
I'm hungry.
