W6D1 DL UB

Starting the 4-day cycle this week. I do pretty well with increased frequency as long as I keep my volume in check and don’t lift too much to require more than a couple days of recovery.

medicine ball rotation: x20 (two sets)
medicine ball crunches: x10 (two sets)
rope pressdown: 9×5, 11×5, 13×5, 14×5, 14×5
wide-grip cable row: 9×8 (three sets)
hammer curl: 30×8, 35×8, 40×7
bent-over shoulder raise: 25×8 (three sets)
dumbbell shrug: 70×8, 75×8