Back day solo

Back day alone. Shag out from the lack of sleep. Have to wake up to take photo for Zhangyi for the emailer. Changed a bit of the workout today.

Rack pull: 100x8*2, 120*6, 100*6. More concerned about the squeeze and proper back activation.
Db rows: 35kg*20*3, mother shag
Cable row with Zhang standing on stack: 12,12,15
Lats pulldown: 5 sets of 20 with 35,45,55,65,75
Machine row: 45*30*2.

Forgot to do lower back T.T shall do the back extensions next Friday. Anyways some progress pics.