It always boggles my mind at how slow muscle is to gain and how rapidly it disappears. I will move on once I can do this back routine with no failures
Wide grip pull-up: 10×3
Reg pull-up: 10×3
Narrow grip pull-up: 10×3 (failed, but completed)
Chin-ups: 10×3 (failed, but completed)
Thirty seconds between each set, with 30 pull-down crunches and 30 weighted crunches between each exercise group.