{Good first day back}

I hit the gym strong today. It was a pretty awesome workout. I did everything except the wide-grip overhand pullups. I've no idea why I'm scared to do these in front of everyone at the gym. Seriously, it's ridiculous. I even did the 30 minutes of cardio.  Overall, I feel great.

BACK/CARDIO

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  Wide Grip Overhand Pullups

  3 sets of 10 reps
  use smith machine bar in an incline as alternative

Superset:

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  Bent Over Barbell Row

  3 sets of 8 reps
•  

  Seated Cable Rows

  3 sets of 8 reps

End of superset; resume normal sets

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  Wide-Grip Lat Pulldown

  3 sets of 10 reps
•  

  One-Arm Dumbbell Row

  3 sets of 8 reps
•  

  Hammer Strength Lat Pull

  3 sets of 10 reps
•  

  Hyperextensions (Back Extensions)

  3 sets of 8 reps
•  

  Elliptical Trainer

  30 min medium intensity
  (running, elliptical, step-mill)