Pullups / Dips
100 reps total of each
*first set of pullups I got 20 which is a PR in a sense because the last time I hit 20 I was ~185 lbs, 225 lbs now and still can get it
DB Row
3x20
DB Tricep Extension / Cross Body Extension
4x15 / 4x10
Behind the Neck Pulldown
5x8-20
Overhead Cable Extension
3x30
Close Grip Pulldown
4x15
Chest Supported Rows
3x10
Deads
6x2
Wide Grip Cable Row
3x20
Cable Lat Pullover / Underhand Lat Pulldown
4x12 / 4x10
Bench Press Marathon => 200 reps
used 185 lbs, kept doing sets of 15 until I couldn't anymore which was after 10 sets, then finished with doing sets of 10
Cable Fly
9x20
*This was a really good challenge and will more than likely try this again in a month or two with 205