I have to concur with Lionheart, that is some strong looking rows. Tremendous Work.
3x10@60s (slow enough to barely get 10 reps)
Upright rows, bent reverse flys
Lateral fly machine
3x10@80lbs, slow enough to do 10 reps
1x20@135, roll at the top
15 minutes of brisk uphill walking. Weight: 204
Wednesday was back.
1x10@40, 5 second reps
I didn't get a chance to update it last night. I forgot my belt and straps so I had to change my workout weights.
Deadlifts (no straps)
Lying leg curls
2x10@seting 5, 7 second negatives
Calves, 10 minutes of brisk walking.