A.M. - Weights

Wide-Grip Cable Pulldown - 6/8/9/10
#{225, 220, 200, 180}

[Close-Grip Cable Pulldown (Palms In)- 6/8/9/10
[Close-Grip Cable Pulldown (Palms Facing) - 6/8/9/10]
#{225, 220, 200, 180}
#{180, 180, 160, 140}

Close Grip Cable Row (Palms In) - 6/8/9/10
#{220, 220, 200, 180}

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

[Standing Smith Machine Row - 6/8/9/10
Smith Machine Inverted Pull-Up (Wide Grip) - 10/10/10/10]
#{200, 160, 150, 140}
#{Bodyweight}

[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 (minimal 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 asst. 40 lbs., Bodyweight asst. 55 lbs, Bodyweight asst. 70 lbs}

Est. Calories ~ 925

A.M. - Cardio

Treadmill - 20 minutes, 6.0-7.5 mph @ 1.0 incline
Treadmill - 25 minutes, 3.4 mph @ 15.0 incline

Est. Calories ~ 730

P.M. - Abs

Full Crunch Machine - 15/20/25/Failure Drop Set 
#{155, 140, 125, 170-155-140-125}

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

Weighted Decline Sit-Ups - 25/25/25/25
#{25, 25, 25, 25}

Weighted Decline Sit-Ups (full range, arms locked) - Failure
#{45}

Est. Calories ~ 275

P.M. - Cardio

Treadmill - 30 minutes, 3.4 mph @ 15.0 incline

Est. Calories ~ 475



I changed a few things around this week to break up the monotony of the first two back sets. I had a lot harder of a time with the smith machine rows, so I guess the biceps work I threw in before them did well to break me down. I also struggled a lot more with the concentration curls, which is a good sign. I need to go a bit lighter initially on the smith rows as well because I had a hard time getting six to start with at 200. 

When doing curls this week I could see a visual difference from last week. It's progress like this that keeps me going. I'll get there eventually. My abs are coming in a lot faster than I thought they would as well. I plan on adding a set later today.

(Writing this part after the P.M. session - Abs are getting ridiculously strong. I'll have the machines maxed before long. Definition is getting great too. I'm excited as hell... might actually get a six pack before I die, unless leg day has something to say about it.)