Mon., 12/23/13, Back/Traps/Bi's

I got in an excellent workout this morning. I was feeling strong on most exercises- it just felt light. I got a great pump- it was good. It was all basic stuff, though I did do some stuff that I normally don't:

row: 45-15; 95-15; 135-12; 185-10; 235-10
V-pulldown: 150-12; 195-10; 240-6
1-arm Nautilus pulldown: 115-15; 205-8
1-arm Nautilus row: 90-8; 135-10
shrug: 135-15; 225-15
cable curl: 70-15; 100-15; 130-12
concentration curl: 20-15; 30-8
hammer curl: 20's-15,15,15 (with 30 second or less breaks)