It has definitely been tempting to jump on tren haha
Typically for back, first exercise I’ll rotate between standard barbell rows and snatch grip deads for 3x10
BB rows: 405x10, 455x10, 495x max still trying to get to 10. Good-ish form, can’t get too sloppy
Chest supported movement like a t-bar row or dumbbells on incline bench: 8x8
Wide grip pull-ups 5 second negative, 50 total reps
Dumbbell row or 1 arm hammer strength (depending on if I’ve done dumbbells or tbar earlier), 5 second negative, same weight: 15,14,12,10, max reps, 60 seconds rest
Cable pullovers: 10x10, 20 seconds rest, really getting as much blood in there as possible
Zercher shrugs: 4x10
Sometimes I’ll throw lat pulldowns in depending on how smoked I am from the pull-ups
Abs I really just do 1-300 reps on the rogue GHD sit-up machine 2-3 times a week. Sometimes twisting like doing bicycles. Wish I could answer that better but it’s pretty mindless and caveman like