Second off, today I did the workout that I would have done Sunday if I hadn't been at MFF. Something new has been added!
Rows: 3 mins @ 50 lbs (warmup)
Scapular Retraction: 3 sets 10 reps @ 25 lbs
Rope Pushdowns: 2 sets 10 reps @ 30 lbs
Deadlift: 2 sets 10 reps @ 20 lbs
Reverse Curl: 3 sets 10 reps @ 30 lbs
Barbell Bent Over Rows: 3 sets 10 reps @ 25 lbs
Stiff Leg Deadlift: 3 sets 10 reps @ 15 lbs
Lying Cable Crossover: 3 sets 10 reps @ 20 lbs
Seated Lateral Shoulder Raise: 3 sets 10 reps @ 20 lbs
Abdominal Crunch: 2 sets 15 reps
Resisted Reverse Crunch: 1 set 10 reps @ 15 lbs
Rows: 3 mins @ 30 lbs (cooldown)
Body weight: 298 lbs yaaaay :)
The Lying Cable Crossover was the only exercise from the "whole body" set that wasn't in the set I'd put together before, so I just added it in. My lats could stand some firming up anyway! This is the Sunday set, so it took me a whole hour to do.
Off to da showers!