Hams were sore for this workout, so dead lifts were a bitch and twice as sore after this workout. I love doing dead lifts though.
02/25/12 Exercise, sets, (weight) reps
Warmup, Wide-grip pull ups: 10, 10, 10
Warmup, Dead Lift: 3 sets, (135) 10, 10, 10
Dead Lift: 4 sets, (315) 10, 8, 6, (225) 8
Bentover Bar Row: 3 sets, (180) 10, 10, (135) 10
Seated Pulley Row: 3 sets, (160) 10, (200) 10, (220) 7
Wide-grip Pull Down: 3 sets, (160) 10, (180) 9, (140) 10
Rear Shrug: 3 sets, (110) 10, (130) 10, 10
Front Shrug: 3 sets, (130) 8, (110) 10, 10
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