A.M. - Weights

[Wide-Grip Cable Pulldown - 10/8/7/6
Close-Grip Cable Pulldown (Palms In)- 10/8/7/6]
#{180, 200, 220, 225}
#{180, 200, 220, 225}

[Close Grip Cable Row (Palms In) - 10/8/7/6
Wide Grip Cable Row (Palms Down) - 10/8/7/6]
#{160, 180, 200, 220}
#{160, 180, 200, 220}

[Standing Smith Machine Row - 10/8/7/6
Smith Machine Inverted Pull-Up (Wide Grip) - 10/10/10/10]
#{160, 170, 180, 190}
#{Bodyweight}

[Standing Dumbbell Curls - 10/8/6
Standing Hammer Curls - 8/7/6]
#{35, 40, 45}
#{30, 35, 40}

[Standing Reverse Barbell Curls - 10/8/6
Standing Barbell Curls - 5-5-5/4-4-4/3-3-3 (Bottom-Top-Full)]
#{40, 50, 60}
#{40, 50, 60}

Incline Bench Concentration Curls - 10/8/6-3
#{20, 25, 30}

Bent Single Arm Dumbbell Row (Palm In to Forward) - 10/8/6 (no rest)
#{45, 55, 60}

[Pull-Up - Failure/Failure
Chin-Up - Failure/Failure (no rest)]
#{Bodyweight, Bodyweight assisted 70 lbs}

Est. Calories ~ 850

A.M. - Cardio

Elliptical - 20 minutes, 17 resistance

Est. Calories ~ 380

P.M. - Abs

Plank Rotation (30 sec hold each, 2 sets)
[Regular Plank, 
Side Plank (left, leg forward), 
Side Plank (right, leg forward),
Regular Plank (opposing arm/leg raised),
Regular Plank (opposing arm/leg raised),
X Plank,
Seated Raised Leg Hold,
Forearm Plank w/ Alternating Leg Lifts]
#{Bodyweight}

Decline Weighted Sit-Ups - 30/30/30/30/30
#{25, 30, 35, 40, 45}

Est. Calories ~ 130



Pretty much the same as last week except I dropped the weight on the standing rows for form and increased the weight on the single-arm rows at the end to push myself a bit more. I saw great visual gains from last week and this week I seemed to get to the end of the sets a bit easier so hopefully that trend will continue. I'll likely go up in weight on the initial set of DB curls next week for further progression and if that doesn't destroy my strength I'll go up on the concentration curls as well. I've also got an ab workout planned for later, likely a plank rotation with some weighted decline crunches at the end. 

I read an article yesterday about 5/3/1 training and it interests me. I think after another week or two of this style workout I might switch and give it a try. The basic premise is to do one exercise per day four times per week (squats, overhead presses, deadlifts, and bench presses) with various weights and set numbers. I'll look into it a bit more and figure out if it's something I want to pursue.