Back and calves

She's baaack!

Bench press
115lb x 7, 7, 6, 5

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Wide grip pull-ups
15, 10, 8

Deadlifts
135lb x 10
235lb x 5, 5
240lb x 5
135lb x 10

Neutral grip pull downs
90lb x 12, 12, 12
90lb/70lb/50lb x 12/6/7

Machine rows, wide grip
90lb x 10, 10, 8

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Barbell calf raises on step; hang position
185lb x 12, 10, 11

Bent over calf raises
50, 50, 80

Back and calves

Bench press
95lb x 10, 10, 10, 8

Still feel sore from Thursday's chest PT day.

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Deadlifts
130lb x 10
230lb x 5, 5, 5

Wide grip pull-ups
12, 8, 7, 5

Extremely strict! No swinging whatsoever.

Bent over barbell rows
100lb x 10, 10, 10

Lateral pull downs
90lb x 15 (neutral grip)
90lb x 13, 12 (wide grip)

Machine rows (burn)
80lb x 40

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Seated calf raises
70lb x 15, 15, 15
70lb/45lb x 15/15

Barbell calf raises on step
135lb x 12, 12, 12

45 degree calf raises (burn)
130lb x 40, 40, 40

Back and biceps

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 10, 9 per side

Lateral pull-downs @ 90lb - 10, 8, 7

Inverted rows - 13, 9, 8

Machine row @ 70lb - 5 minute burn

Standing curls @ 45lb - 10, 8, 6

Concentration curls @ 20lb - 9, 7, 6 per arm

Standing cable curls @ 50lb - 5 minute burn

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Abs

Back and biceps

I really wasn't looking forward to the first part of my workout today, as my hams are still stiff from the traveling lunges and straight leg deadlifts on Wednesday. Lots of stretching and warming up to start the session.

Deadlifts @ 225lb - 2 x 5

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One arm dumbbell rows @ 55lb - 12, 11, 8 per side

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Wide grip pull-ups with knees raised - 5, 5, 4

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Barbell row @ 70lb - 12, 10, 8

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Machine row @ 40lb - 5 minute burn

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EZ bar preacher curls @ 45lb - 12, 9, 7 (+3 after a very brief rest)

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Chin-ups with hold - 7, 5, 4
I was supposed to concentration curls, but I forgot to Google it before I left home, so I didn't know what these were.

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Seated dumbbell curls @ 20lb - 5 minute burn