Thurs. 12/10 Back and shoulders

Pullups; 10,6,4,6
Bb bentover row; 50/8, 50/8 (warm up) 70/8, 70/8, 75/7
Db deadlift; 50/10 (warm up) 55/10, 55/10, 55/8
Rope pullover; 40/12 (warm up) 45/10, 45/7
Preacher upright row; 30/8, 30/8 (warm up) 40/7, 40/6, 40/6
Db side lateral up-down; 3 sets of 6 or failure 5-15lbs
Abs; v crunch 4 sets of 20

Cardio; 30 min elliptical