forgot my post yesterday
tues back/traps

back
wide grip lat pull down warmup1 12reps warmup2 12reps working 6reps
close grip pull down warmup2 12reps working 5reps
one arm row warmup2 12reps working 6reps
deadlift warmup2 12reps working 6reps

traps
facepulls warmup1 12reps warmup2 12reps working 6reps
shurgs warmup2 12reps working 5reps

also no more lump all gone and jab night again so may stick to butt now feeling better lol
wimp i know