[Narkissos]

1st February
chin-up: palms-facing
3 sets: bodyweight x 8 reps each

pullover:
3 sets: 75 lbs x 8 reps each

v handle pulldown:
160 lbs x 8 reps
180 lbs x 8 reps
210 lbs x 8 reps

lat pulldown:
200 lbs x 8 reps
200 lbs x 6 reps
180 lbs x 8 reps

ab wheel roll-out:
12 reps
12 reps
10 reps

low pulley row: overhand; close grip
3 sets: 160 lbs x 12 reps each

behind-the-back shrug:
135 lbs x 20 reps
135 lbs x 20 reps
205 lbs x 12 reps

seated single-arm curl:
5 sets: 35 lb bell x 8 reps each arm