Friday Sept 15.........

Back

Note: Bw = Bodyweight

Wide Grip Pullups - bw x 12, bw x 12, bw x 10, bw x 8, bw x 8

One-Arm DB Rows (hadn't done these in a while, although one of my favorites)
(i add the dumbells together on things like this so the db weight is half what is shown)
140 x 12 (warm-up i guess)
170 x 12 (still easy, very strict form)
200 x 10 (lil tougher still great form)
230 x 8
260 x 6 (pretty fricken tough)
230 x 8
170 x 14

Lat Pulldowns

150 x 12
180 x 10
195 x 8
195 x 8
195 x 8 went more strict than usual with this one

high cable rows

180 x 10
210 x 10
240 x 10
300 x 8 (yes there was some cheating involved, just had to do the whole stack though......oh and yes i had a belt on)

Nautilus Pulldowns

135 x 12
155 x 8
155 x 8
170 x 12

Then i did some abs.......which i failed to write down correctly.