Fri., 12/06/13, Back, Trap and Bi

I got in an excellent workout this morning. I felt good- strong on several moves; got a great pump. Here's how it went:

super-set various ab exercises with Hyper extension: 20; 25-15; 45-12
medium grip pulldown: 90-18; 120-12; 150-12; 180-12; 210-10
incline dumbbell row: 60's-12; 70's-8,8
barbell row: 135-10; 225-8,10
seated row wide grip: 120-15; 150-10
barbell shrug: 135-15; 185-15; 235-row-6+shrug-10
arm blaster curl: 95-6,5; 60-12
spider curl: 30's-8; 20's-15
cable curl: 100-15,15