Today consisted of 20 minutes of cardio which equaled about 2.50 miles and the following back and biceps workout:

Reverse Grip Pulldown:

warm up set: (100x10)

3 sets: (145x10,175x10,190x8)

Wide Grip Lat Pulldown:

warm up set: (100x10)

3 sets: (145x10,160x9(2))

One Arm Dumbbell Rows:

warm up set: (55x10)

3 sets: (75x10,80x10,85x10)

Romanian Deadlifts:

warm up set: (135x10)

3 sets: (205x16)

Hammer Dumbbell Curl:

warm up set: (30x10)

3 sets: (35x20)

Preacher Machine Curl:

warm up set: (70x10)

3 sets: (80x16,90x14,95x14)

E-Z Bar Curls:

warm up set: (35x10)

3 sets: (65x10,75x8(2))