Routine B  Back Week 4 Lat pull down close/warm2X 80, 90 working3X 160, 170, 180/80 reps 12,11,9/11 Lat pull down wide underhand/warm2X 80, 90 working3X 140x2, 140/80 reps 12,11,11/12 Bent over row/warm2X 95, 135 working3X 185, 195, 205 reps 12,12,11 Bench row/warm1X 20 working3X 40  reps 12,12,12 Deads/working3X 205, 315, 405 reps 10, 5, 3 Str arm pull down/working3X 40 reps 12,12,12 Seated rope row/working3X 50 reps 15,15,15 Did the pulldowns without any leg hold down. Did the deads as an up set pretty much only rest was when changing the weight.  Did 12mins walk pre and my sets of intervals post  Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1