Specifically...
Rows: 3 mins @ 55 lbs (warmup)
Resisted Reverse Crunch: 1 set 15 reps @ 15 lbs
Rope Pushdowns: 1 set 10 reps @ 40 lbs
Deadlift: 2 sets 10 reps @ 25 lbs
Reverse Curl: 2 sets 10 reps @ 40 lbs
Barbell Bent Over Rows: 3 sets 10 reps @ 35 lbs
Stiff Leg Deadlift: 2 sets 10 reps @ 20 lbs
Seated Lateral Shoulder Raises: 3 sets 10 reps @ 25 lbs
Abdominal Crunch: 2 sets 15 reps
Rows: 3 mins @ 35 lbs (cooldown)
Body Weight: 296 lbs (Woohoo!)
Something that amused me:
So -- huzzah for seeing results!
-The Gneech