[BigMikeD]

04/11 Back / Bi's / abs

Weight: 203.5

BORs
135 x warm
185 x 10 x 1
225 x 8 x 1
225 x 6 x 1
225 x 5 x 1

Tbar rows (pfft Fvck the lame little tbar set up thing they have, just grabed a oly bar and found myself a quiet corner and went to work!)
135 x 8 x 2
135 x 6 x 1

Wide Grip Lat PD
165 x 8 x 1
185 x 6 x 1
185 x 4 x 1

Single Arm DB Rows
100 x 8 x 4 sets

EZ bar preachers
90 x 12 x 1
90 x 9 x 1
90 x 6 x 1
80 x 8 x 2

DB preacher
30's x 12 x 3 sets

Seated DB curl
30's x 10 x 3 sets

Standing Cable Crunch
60 x 12-15 x 4 sets

Hanging Knee Raises
12-15 x 4 sets

Decline sit ups
15-20 x 4 sets

30 mins on treadmill, 3.4mph 14.0 incline.