Here’s my exercise log for 21 April 2018:
5,5 pull-ups
Cycling (34 minutes, details see pic below)
Lat machine 10 x 35kg superslow*
50 ab crunches with raised legs
Lat machine 7 x 37,5kg superslow
50 ab crunches with raised legs
Stair climber 12 minutes
Lat machine 8 x 37,5kg (superslow)
50 ab crunches with raised legs
5 pull-ups
* superslow = the movement of pulling down lasts betwen 7-10 seconds, then I keep it down for about 2 seconds, and then when I let it back up I also let that motion take 7-10 seconds.