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
#{225, 220, 210, 200}

[Close Grip Cable Row (Palms Facing) - 6/7/8/10
Medium Grip Cable Row (Palms Down) - 6/7/8/10]
#{225, 220, 200, 180}

[Standing Smith Machine Row - 6/8/9/10
Smith Machine Inverted Pull-Up (Wide Grip) - 10/10/10/10]
#{190, 180, 170, 160}
#{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 ~ 950

A.M. - Abs

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

Weighted Decline Sit-Ups - 15/15/15/15 (slow)
#{25, 25, 25, 25}

Ab Coaster (weighted knee raises) - 100
#{55}

Est. Calories ~ 210

A.M. - Cardio

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

Est. Calories ~ 515



I went a lot heavier overall with the initial back sets and felt it by the time the single arm rows came around. The biceps workout stayed pretty much the same, but I got a couple of extra reps out of the concentration curl failure sets. I was also able to do a few more chin-ups/pull-ups this week during the finisher. I decided to go ahead and get abs done as well since I got up early this morning. The Johnson City gym is much more enjoyable earlier in the day.

Also went to Walmart after the gym to grab some Monster... I passed a couple of hillbillies walking out of the store and one of them said to the other "Ya know eventually yew'll bee abuhl tuh cum here and git yer gay marredge license". There's probably a better chance that Walmart will sell a quality education first.