Average to good day. Good guys in gym, motivating.

6 mins. warm-up, eliptical, 75 cals, 0.75 miles.

Back

Alternating Forward / Reverse Grip Pulldowns: 12x100, 10x110, 8x115, 6x125.
DB Raises: 12x25x2, 10x30x2, 8x35x2, 6x50x2 (PB)
Row: 12x80, 10x90, 8x100, 6x115 (PB)
Chin-ups: BWx4, BWx6 (Spotted)
Reverse Pec-Deck: 12x75, 10x90

Tri-ceps

Pulldowns: 12x105, 10x120, 8x130, 6x150 (PB)
DB Skullcrushers: 12x15x2, 10x15x2, 8x20x2, 6x25x2
Superset Kick-backs & Kneeling overhead pulls
KB: 12x15x2 KOP: 12x45
KB: 10x15x2 KOP: 10x55
KB: 10x10x2 KOP: 8x65 (Reduced weight on KB's to concentrate on form)
KB: 10x10x2 KOP: 8x90 (Failure)

Must go higher by at least 10 lbs on KOP's.

Good water so far, clean eating, excellent supps.

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