3/26/2012 – Day 1 of my 4 day split
Got to the Gym at 6:15am. Deload is over, back to the good stuff.
* Stretch* Cardio 26 minutes on the ellipse machine, running at lunch today.
* Wide grip cable pull downs 10@120
10@140
8@160
8@180
8@200
8@190
8@190
8@180
8@180
* Narrow grip barbell curls 8@60
8@70
8@80
8@90
8@100
8@100
8@100 
8@90
8@90
* Narrow, Prone grip Pulldowns 10@120
10@140
8@160
8@180
8@190
8@190
8@180
8@180
8@180
* Core Work Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 15 with 45lb plate
* Hammer Strength ISO Row, Single Arm, Plate Weight Only 10@90
8@135
8@180
8@225
8@250
8@275
8@275
8@275
8@250
* Incline bench dumbbell curls (bodyhard curls) 10@20
8@25
8@30
8@30
7@30
8@25
8@25
* Lifefitness Ab Crunch Machine 20@150
15@170
15@190
12@205
12@205
* Bent Over Barbell Rows 10@135
8@155
8@175
8@195
8@205
7@205 
8@195
7@195 
8@185
* Stretched* Pullups 3,2,2,1
Workout Totaled 2 hours and 25 minutes.
Weighed in at 236.
Good workout today, nice to be back to the heavy stuff!