6 April 2013 Back, biceps, forearm, abs

Back Pulldowns 90/15,120/15,120/15,135/15
Two arm dumbbell rows 40/12,60/10,60/13,65/15
Machine rows 80/12,80/14,110/13,110/15
Dumbbell shrugs 60/15,60/15,65/15,65/15
Machine back extensions 50/15,70/15,90/15

Dumbbell curls 20/15,30/15,30/15
One arm machine curls 50/8,50/8,50/9
Barbell curls 50/20,50/20,50/17
One arm pulley curls 30/12,30/12,40/11
Hammer curls 25/15,30/15,35/15
Dumbbell wrist curls 30/15,30/15,30/15
Rope crunch 65/15,65/15,65/15
Bench knee-in 15/15/15
Leg raises 20/20/20

Rest between sets were less than a minute. It was a lot of work squeezed in a little than an hour.