Mon., 1/14/13, Back and Biceps

I got in a killer workout this morning- excellent pump, particularly in the back. I kept it pretty short, just 1-3 working sets per exercise. Check it out:

row: 45-20; 95-12; 135-10; 185-10; 225-8; 275-8
wide pull-ups: 12,12,10
1-arm row: 100-10,8
close pulldown: 225-8
dumbell preacher curl: 20's-10; 30's-10; 40's-?
spider curl: 5 sets with a 30 lb dumbell back and forth with no rest
hammer grip rope curls:90-12,12,10