Mon., 12/17/12, Back and Biceps

Incredible pump this morning. I didn't do too much volume, just enough to get it done thoroughly. Here's how it went:
three abs and lower back circuits to start: bosu crunch, hyper-extension, roman chair, and swiss ball crunch
then warm up with pulldowns: 80-15; 110-10; 140-12
wide pull-up: 12, 12, 12, 9
under-grip row: 135-8; 185-8; 225-8; 275-5
nautilus plate-loaded pulldown: 180-12; 270-8,8
seated dumbell curl (keeping the palms up): 20's-12; 30's-10; 40's-11 (I think)
bent-over concentration curl: 40-10; 50-6; 60-6
reverse curl: 40-15; 50-12; 60-8 + 1 set of cable curls: 150-?+3 drop-sets