Back
Pull ups wide grip
3 sets of 10

Bent over rows
135*10
155*10
175*10
185*9

Bent over row reverse grip
155*10
175*10
185*9

Mercury starters dumbbell
70*10
80*10
100*10
110*8

High row machine
180*10
200*10
230*10
250*10
270*8

Lat push down
110*10 three sets
70*17

Wow my freakin elbos hurt like crazy. I'm pretty sure it's from skull crushers so I'm going to try doing my chest and tri day last next week and run it like this back, legs, bis and shoulders, and lastly chest and tris. I think that will give my elbos a chance to rest more. Or maybe I'll have to quit skull crushers which would be a shame cause I wanted to be able to do a plate on each side of the easy bar and I'm 5 lbs off right now.

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah