A.M. - Weights

Wide-Grip Cable Pulldown - 6/8/9/10
#{225, 220, 210, 200}

Close-Grip Cable Pulldown (Palms In)- 6/8/9/10
#{220, 210, 200, 190}

Medium Grip Cable Row (Palms Down) - 6/8/9/10
#{200, 200, 190, 180}

Alternating Twisting Cable Row (Palms Down to In) - 6/7/8/9 (per side)
#{70, 65, 60, 55}

[Standing Smith Machine Row - 6/8/9/10
Smith Machine Inverted Pull-Up (Wide Grip) - 10/10/10/10]
#{180, 170, 160, 150}
#{Bodyweight}

[Standing Dumbbell Curls - 6/8/10
Standing Hammer Curls - 6/7/8]
#{50, 45, 40}
#{45, 40, 35}

Bent Single Arm Dumbbell Row (Palm In to Forward) - 6/7/8/10 (minimal rest)
#{65, 60, 55, 50}

[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}

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 asst. 40 lbs., Bodyweight asst. 55 lbs, Bodyweight asst. 70 lbs}

Est. Calories ~ 1005

A.M. - Cardio

Treadmill - 15 minutes, 6.5-7.5 mph @ 1.0 incline
Treadmill - 10 minutes, 3.4 mph @ 15.0 incline

Est. Calories ~ 410



I think I've found my back workout. I ditched the close-grip rows in favor of some more independent movement with the alternating twisting rows on the double pulley machine. I used the cadence right, left, right, left, both, both, repeat (which would count as 4 reps) for most of the sets and adjusted accordingly for the numbers. By the time the back finisher rolled around I could barely hit any pull-ups. I also got even more concentration curls in this week, so it may be time to add in some omni-pauses to the final set next week.