Woke up this at 545 and ate some grapefruit and drank some protein. 20 mins later I drank a preworkout. Shortly I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was a superset of neutral grip pulldowns 4x8,12,10,8 (200,190,195,200) and DB rear delt raises 4x12 (25). Next was hammer strength reverse grip pulldowns 4x12,10,9,8 (170,180,190,200) and seated DB military press 4x10,10,8,6 (70,70,75,75). Smith machine military press 4x10,10,8,6 (155,155,160,160) and pull-ups 4x8,7,6,5. Next was 1-arm pulldowns 4x12,12,8,8 (140,140,160,160) and Ath-Lean raises 4x15,15,12,12 (17.5,17.5,20,20). Last was lying cable upright rows 4x12,12,12,10 (120,125,135,140) and 1-arm cable lat raises 4x12,12,10,10 (30,30,35,35). Afterwards was 26 mins of HIIT work on the stairclimber. Slow portion was level 10. Sprint portion was level 18 (1), level 19 (5), and level 20 (6). I then stretched and foam rolled before head home and eating eggs, 4 pieces of toast, turkey bacon and spinach. Now time to rest up my lower back til Monday.