Bodyweight - 248
Cable Rows - up to stack x 12
Row Downs - up to stack x 8
Flex Machine Shrugs - triple drop - 365x8 - 275x8 - 185x8 This machine is fucking HEAVY.
Good Mornings - 155 x 4 sets of 10
Decline Sit Ups - 3x15 up to a whopping 10 pound plate behind the head
Twisty Machine - 2x10
Notes - I've got this intensity and volume thing for support work really nailed down. I don't get psyched or get too "up" for any of it. I make sure I make the actual muscles do work, and I don't sacrifice form to move more weight. God I sound like a fucking douche article from a Muscle rag. But seriously, I've dialed the intensity WAY back on assistance. Why the fuck people go super heavy on this shit boggles my mind now.