Sun. 1/24 Back, shoulders, and abs

Pull ups; 8,4,6,6
Bb bentover row; 50/8, 50/8 (warm up) 70/8, 80/8, 90/8
Db deadlift; 55/10 (warm up) 60/10, 65/10, 75/8
Rope pull down; 45/12 (warm up) 50/10, 50/8
Preacher upright row; 20/8, 30/8 (warm up) 40/8, 40/8, 45/6
Db side lateral up/down; 6 reps @ 5-15lbs x 3 sets
Abs; weighted crunch; 4 sets of 15 @ 40lbs
weighted floor side twists; 3 sets of 20 w/15lb kettleball
Cardio; 35 min treadmill @ 3.3 speed w/3.0 incline