Back and bis

Dead lifts
3*10-8-7

Standing rows
3*10-7-8(I felt i was being a pussy cause my shoulder hurt a little)

Hammer Curls
3*10

Straight arm standing lat pull downs (IDK what some of the real names are... LOL)
3*10-8-8

Flat Bar Curls
3*8(I did these in a rack that forced me to slow down my curl motion and that really worked me)

One armed seated rows
3*10-8-8

incline bench curls
3*8-8-6

pull ups(assisted)
3*8-8-7

bicep machine
3*6

Ok so yesterday I had every excuse in the world to not have a good work out and still got a decent one. First of all i did not have my head phones, and i dont know about you guys but I get alot more motivated when I dont have to hear the old ladies around me talking(Yes my gym actually has alot of old ladies in it, im leaving it soon as my daughter finishes her swim season). I also dont have to listen to my self strain which is kind of embarasing around a bunch of old ladies. Any way back feels a little tight today I imagine tomorrow I will really feel it on my leg and ab day.....hahahhaha

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