No major changes this iteration other than an increase in the dumbbell rows. I had to cut the workout a little short this morning due to a dentist's appointment, so I'll head back later for some cardio and abs. I saw a neat biceps workout I might try next week that'll probably be a good shock to the system here: BodyBuilding.com - Cory Gregory's Hardcore Biceps Workout

A.M. - Weights

Wide-Grip Cable Pulldown - 6/8/9/10
#{225, 220, 215, 210}

Medium Grip Cable Row (Palms Down) - 6/8/9/10
#{220, 215, 210, 205}

Close-Grip Cable Pulldown (Palms In) - 6/8/9/10
#{220, 215, 210, 205}

Alternating Twisting Cable Row (Palms Down to In) - 4/5/6/7
#{70, 65, 60, 55}

[Standing Smith Machine Row - 6/7/8/10
Smith Machine Inverted Pull-Up (Wide Grip) - 10/10/10/10]
#{180, 175, 170, 165}
#{Bodyweight}

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

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

Bent Single Arm Dumbbell Row (Palm In to Forward) - 6/8/10
#{70, 65, 60}

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

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

Est. Calories ~ 1015

P.M. - Abs

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

Ab Coaster (weighted knee raise) - 125
#{65}

Weighted Decline Sit-Ups (slow) - 20/20/20/20
#{25, 25, 25, 25}

Overhead Cable Crunches - 15/15/10-10-10
#{50, 65, 80-65-50}

Est. Calories ~ 265