Cable Supersets + Lat Burnout and Gymnastics

Morning

Warm up
A.) Foam roll back
B.) Hip opening stretches

Work
A.) 50 strict candlesticks

Results
A.) Comp

Afternoon

Warm up
A.) None

Work
A.) 3x10 Lat pull down - superset w/plate high pull
B.) 3x10 Seated row - superset w/5 strict behind-the-neck pull ups
C.) 3x10 Bent over BB row
D.) 3x20 Trap bar shrug
E.) 3x8 Straight arm pull down
F.) 10/8/6 Strict back extensions
G.) 3x:20 Forward weighted supermen

Results
A.) 120lbs/90lbs per hand
B.) 100lbs/Comp
C.) 135lbs
D.) 135lbs
E.) 60lbs
F.) 25lbs
G.) UB @ 5lbs

Notes:
Great session. I managed to get in a lot of volume and kept the pace moving the whole time. I've been trying to keep the tempo of each sessions and its really paying off. Additionally with my increase in protein I've noticed that I'm beginning to fill out.