A.M. - Weights

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

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

[Standing Smith Machine Row - 6/7/8/10
Smith Machine Inverted Pull-Up (Wide Grip) - 10/10/10/10]
#{200, 180, 160, 140}
#{Bodyweight}

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

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

Bent Single Arm Dumbbell Row (Palm In to Forward) - 6/7/8/10 (no rest)
#{65, 60, 55, 50}

Incline Bench Concentration Curls - 6/8/10-Failure
#{35, 30, 25}

[Pull-Up - Failure/Failure/Failure/Failure
Chin-Up - Failure/Failure/Failure/Failure (minimal rest)]
#{Bodyweight, Bodyweight, Bodyweight assisted 55 lbs, Bodyweight assisted 70 lbs}

Est. Calories ~ 920

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 500

P.M. - Abs

Full Crunch Machine - 15/20/25/Failure Drop Set 
#{155, 140, 125, 155-140-125-110}

Ab Coaster (weighted knee raises) - 35/40/45/50
#{50, 45, 40, 35}

[Captain's Chair Straight Leg Raise - 15/15/15/15
Alternating Straight Single Leg Raise - 5/5/5/5]
#{Bodyweight}

Weighted Decline Sit-Ups - Failure
#{45}

Est. Calories ~ 270

P.M. - Cardio

Treadmill - 20 minutes, 3.3 mph @ 15.0 incline

Est. Calories ~ 275



Almost identical to last week except I dropped a bit of weight on the last couple sets of standing rows for form and added a set of dumbbell rows. I haven't actually done the ab workout as of typing this, but it looks daunting since I'm still a bit sore from side work yesterday. I'm going to increase DB weight next week for the hammer curls and possibly for all sets the week after. Progress!