Reverse-grip Bent-Over BB Rows
115x10
135x8
155x8
185x6 straps
205x4 straps
155x6-7
135x8-10

Wide-grip Lat Pulldown
125x10
137x8
137x8 straps
150x6-8 straps
137x6 or so

Chin BWx6

Superset:
Preacher Curl (narrow)
EZ+40x4x10
Close-Grip Bench
135x10
155x3x10

DB Curl
35x8


Friday, January 8, 2010
Overhead Press
work up to 175x1
135x10

Seated Cable Rows
4 sets or so

Dips
ramp weight up to 45lbs platex6-8

Preacher Curl
EZ+25 then ramping down
alt between narrow and wide