Hit the gym for some back & tris on Monday. I was pressed for time, so supersets for everything. The workout was ok, but I had trouble catching my breath...I've been sick with cold and bad congestion.

Wide grip lat pulldowns ss w/ tri pressdowns

lat pulldowns
150 x 8
160 x 8
170 x 6

tri press
60 x 12
70 x 12
80 x 10

Seated cable rows ss w/ overhead cable ext

seated rows
100 x 10
110 x 10
120 x 8

cable ext
70 x 12
80 x 10
90 x 8

Straight arm pressdowns ss w/ close grip bench

arm pressdowns
40 x 15
50 x 10
60 x 6

close grip bench
95 x 8 x 2
105 x 6

Supine rows ss w/ bw dips

rows
20, 15, 17

dips
15 x 3

Ab rope crunch
130 x 25 x 2

Incline crunch
50 x 3

Floor wipers
20 x 2


Tuesday's workout bis.

Hammer rope curls
100 x 12
120 x 10
110 x 10
130 x 7

Alt DB curls
25's x 10
30's x 10
35's x 6
35's x 6

High cable curl (sm bar)
80 x 12
90 x 10
110 x 7
100 x 8

EZ bar curls
40 x 12
50 x 10
60 x 7
60 x 6

DB wrist curls
20's x 15 x 2