Flat DB press 3x8x65
High Naut Row 3x8x180
SLDL 1x8x185
DB Pull over 2x8x45
bb curl 2x8x65
tri ext 2x8x30

Notes:

As you can see I dropped the wieghts I've been using significantly. DB press was pretty difficult, I"m glad I went as light as I did, my stabilizers just arent used to DB's at all. I only did one set of SLDL because I had such a ridiculous pump in my forearms I couldnt hold on to the bar. The funny thing is I forgot to add the citruline to my shake, thank god, or it would have been even worse. I'm going to hold off on it for now, I think the xfactor is taking care of the pump more then enough.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.