***Swapped my usual Wednesday Rest Day for Thursday. I have a lot to do Thursday.

Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work:
Seated Cable Row (shoulder width grip)
6 x 3 reps
with 65-70% of normal 3-5 rep max
@ 95 lbs x 12
@ 100 lbs x 10

Hypertrophy pulling movement:
Wide Grip Pull Ups
2 x 10 reps
@ 95 lbs assisted

Hypertrophy pulling movement:
Seated Cable Row (narrow grip)
3 x 10 reps
@ 95 lbs
@ 100 lbs last two sets

Hypertrophy pulling movement:
One Arm Dumbbell Row
2 x 12 reps **Did THREE sets instead of two, just for fun
@ 40 lbs each hand first set
@ 42.5 lbs each hand last two sets

Reverse Flyes
3 x 12 reps
@ 15 lbs each hand

Hypertrophy pulling movement:
Close Grip Pull Downs
3 x 15 reps
@ 90 lbs

Seated Bent Over Rear Delt Raise
3 x 12 reps
@ 20 lbs each hand

Hypertrophy shoulder movement:
Seated Dumbbell Shoulder Presses (Hammer grip)
3 x 10 reps
@ 30 lbs each hand
***Did each arm separately, it was easier.

Hypertrophy shoulder movement:
Standing Upright Row w/dumbbells
2 x 12 reps
@ 30 lbs each hand

Hypertrophy shoulder movement:
Side Lateral Raises w/dumbbells
3 x 15 reps
@ 15 lbs each hand

Front Raises
(4 x 15 reps) ...only did three sets, my shoulders were ready to explode by the end of the workout
@ 12.5 lbs each hand

Wrist curls, same as before except I did 4 sets palms up and 4 sets palms down; instead of three sets each

Medicine Ball Twists
3 x 30 reps
w/12 lb medicine ball
UHM! I don't know who made this medicine ball but I think they are LIARS (decided to try using the medicine ball my friend brought to the gym rather than the 12.5 lbs). I know what 12 lbs feels like and this bad boy was hittin' close to 15. the 12 lb medicine ball the gym owns isn't even as heavy as this thing. I thought my hands were going to fall off by the time I reached the 30th rep of each set. o.O

Toe Touches
3 x 30 reps

Cardio goal: Moderate intensity 30 to 40 min
HR between 137 - 157 BPM

What I did...well what I've been doing instead...

Treadmill 40 min:
Running 10 min x 2 @ 5mph
Walking 10 min x 2 @ 2 mph