Back and Triceps

After a 2 day rest i felt strong my neck is still sore, the usual practice.

Back
Wide-Grip Pulldowns Behind The Neck:
30 x 20 warmup
30 x 20 warmup
40 x 14
45 x 11
50 x 9
60 x 6
Seated Cable Rows:
40 x 15
45 x 12
50 x 10
60 x 6
Hiperextensions:
24 x bw
25 x bw
25 x bw
20 x bw

Triceps
Dips - Triceps Version:
8 x bw
10 x bw
8 x bw
Lying Triceps Press Ez Bar (Skullcrushers):
20 x 12
22,5 x 10
22,5 x 9
Triceps Pushdown:
20 x 12
23 x 10
25 x 8
Triceps Pushdown - Rope Attachment:
15 x 10
15 x 10
15 x 10

at the end of the day my usual cardio,
27,18 km
1:11:27
1057 cal
AHR:137