It's vacation week for me, didn't go away, but I get to do my workouts early this week
BACK/BICEPS
Round 1
Supermans
One Arm Rows (warmup): 10's - 16 reps
One Arm Rows: 20s
Standing Hammer Curls w/Twist: 10's - 12 reps; 12's 10 reps
Standing Dumbbell Curls: 15's - 8 reps; 17's 6 reps
Round 2
One Arm Rows: 20# - 8 reps
***2nd time I used 35#.
Barbell Crazy 8's: 25# - 8 reps/8 reps bottom half, 8 reps top half
Round 3
Underhand Barbell Rows: 30#
Incline Hammer Curls w/Twist on Stability Ball: 12's - 12 reps
Hammer Curls on Stability Ball: 12's - 8 reps
Round 4
Incline Pullovers: 20# - 8 reps slow counts
Seated Concentration Curls: 12's# - 12 rep
Wrist Curls: 10's - 16 reps
Round 5
Back Pulls w/ 5 Lb. DB's
My cardio was 30 Min. of Amy's In The Ring - Med Ball Intervals.