Back and biceps

If this is true, then I'm going to be freaking strong when I wake up.

After yesterday's PT session, every damn inch of my body hurts (except my eyelids, which I'd like to shut for a long period of time).

Deadlifts - 225lb x 5, 5

One arm dumbbell rows - 55lb x 11, 9, 8 per arm

Pull-ups - 9, 6, 5

Barbell row - 70lb x 12, 10, 9

Cable rows - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 10, 9

Preacher curls - 20lb x 9, 7, 7 per arm

Seated dumbbell curls - 5 minute burn

Back and biceps

Deadlifts - 185lb x 10, 10

One arm dumbbell rows - 60lb x 10, 8, 7 per side

Lateral pull-downs - 90lb x 11, 8, 8

Barbell row - 65lb x 12; 70lb x 11, 10

Wide cable rows - 5 minute burn

EZ standing barbell curls - 50lb x 13, 9, 9

Concentration curls - 22lb x 8, 6, 5

Seated alternating dumbbell curls - 5 minute burn

Got a serious vein-popping pump in my arms today!

Back and biceps

Oops.

I'd planned on doing a regular leg day, but I had nothing left after yesterday's PT session. I did plenty of stretching and warming up of my legs, but nope - nothing doing. I opted for a back and biceps day instead.

Deadlifts - 185lb x 10, 10, 10

Dumbbell rows - 55lb x 12, 10, 8

Wide grip pull-ups - 8, 6, 5

Cable rows - 5 minute burn

Standing barbell curls - 55lb x 8, 6, 4

Concentration curls - 20lb x 9, 8, 6 per arm

Incline neutral grip dumbbell curls @ 17.5lb - 5 minute burn

And to finish off, just because I had some time to spare...

Power cleans, touch and go:
95lb x 3, 115lb x3, 125lb x 3, 130lb x 1

Back and biceps

First time working on my back since my shoulder problems. I didn't want to do any rowing movements before, but everything felt fine today. I went a few pounds lighter on some routines, though, just to be cautious.

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 10, 8 per side

Pull-ups - 8, 6, 5

Dumbbell bent over row @ 30lb x 2 - 12, 10, 8

Cable row @ 60lb - 5 minute burn

Preacher curls @ 45lb - 12, 10, 8

Concentration curls @ 20lb - 9, 8, 6 per arm

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Back and biceps

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 11, 9 per side

Wide grip pull-ups, with knees raised - 6, 6, 5

Barbell row @ 75lb - 12, 9, 9

Vertical row machine @ 70lb - 5 minute burn

Standing barbell curls @ 45lb - 12, 8, 8

Concentration curls @ 20lb - 8, 9, 8 per arm

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Back and biceps

 

Deadlifts @ 225lb - 5, 5

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

Wide grip pull-ups (not knees up) - 8, 7, 6

Barbell row @ 75lb - 11, 9, 8

Cable row @ 70lb - 5 minute burn

Concentration curls @ 20lb - 11, 9, 8 per arm

EZ bar preacher curls @ 45lb - 12, 10, 8

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Back and biceps

Deadlifts @ 225lb, resetting - 6, 5

One arm dumbbell rows @ 55lb - 12, 10, 7 per side

Wide grip pull-ups with knees raised - 6, 5, 5

Barbell row @ 70lb - 12; 75lb - 8, 8

Cable row @ 60lb - 5 minute burn

EZ bar preacher curls @ 45lb - 12, 10, 8

Concentration curls @ 20lb - 9, 8, 8 per arm

Seated dumbbell curls @ 20lb - 5 minute burn

And for no reason other than I felt like it...

Death by burpees
1 burpee in the first minute, two in the second, etc
Score = 10 rounds and 10 reps in the eleventh minute
I was face down on the ground about to jump up when I just failed to beat the clock. Nearly a full round less than last time. Probably would have got it if I'd pushed myself for that last rep to complete 11 rounds. Nuts.

Back and biceps

Deadlifts @ 225lb - 2 x 5, resetting

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

Wide grip pull-ups with knees raised - 6, 5, 5

Barbell row @ 70lb - 12, 11, 9

Cable row @ 60lb - 5 minute burn

EZ bar preacher curls @ 45lb - 12, 9, 7

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

Seated dumbbell curls @ 20lb - 5 minute burn

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