Continuation....

Sure that would be a good goal. There will come a time when dumbells just aren't going to be heavy enough. For right now they are heavy "enough". I would certainly consider taking them from 7 reps with crap reps to 7 or 8 good reps and then onward to a couple more sets "heavy" enough. This is rows we're talking about so I understand your question.

I DO think we can go truly heavy on rows rather than always keeping them to moderate volume sets like 5 and up like most people think is necessary. That doesn't mean that doing singles is really in the cards but heavy triples or even doubles are certainly doable. But heavy is not HEAVY with rows, necessarily. For dumbells do what you have to do to progress with the dumbells. When dumbells are not heavy enough anymore then they can become something you do for higher reps and volume.

That is fine for the cable rows if that is what you like. Three sets is fine.

I would do about two sets of face pulls.

One thing that is different between how you do things and how I do things is that you always want new cycles. That is fine but if you were always looking at each individual exercise in the back of your mind and trying to progress with it while keeping it in the context of everything else you were doing..these decisions would make themselves.

I mean, you ask how much to do with cable rows. Well how much have you done before and how can you improve on that within the context of this workout? OR, can you not improve on that within the context of this workout but can you change the parameters and establish a new bench mark that works in this context?

Say you had been dong cable rows with 5 reps and progressing by adding weight to that.

You might say to yourself, well, that isn't going to fly with the medley, and cable rows aren't my "heavy" row right now. So lets see what I can do with higher rep sets. So you estimate what you can hit for 8 reps and then play that set by feel and end up doing 9 good reps with some left in the tank. So then you might add some more weight…

But for that you have to be willing to let the first workout lose so that you can establish a place from which to progress.

On the other hand, if you plan on switching up the row the next workout you might just go all out with some high rep sets.

You want to know should you do 180 for the first set. Well what if you put on 170 and start pulling that thing so hard the cable gets slack in it as the stack comes up? So you do just a few reps and stop and say, that's shit light. So you put on that 180 or even more and rep that out. What is wrong with that? Why not do that? So what if for that first workout you end up doing a few extra sets just to see what it's like?

I've told you like a million times this right? But you STILL ask what should you do? How can I know until you do it?