day 3: back and biceps
ps. i asked the fitness director about my cross over cable labeling. they are kilograms so 12 would be 26.5lbs but i will still use the kg labeling so i don't have to sit and convert all my workout logs. im lazy what can i say.

pullups(4 sets of 10)
set 1-3 normal/wide/close grip
set 4 reverse grip(knuckles facing body)

row(machine)seated
set 1- 80lbsx10
set 2- 100lbsx10
set 3- 120lbsx10
set 4- 80lbsx 10

lat pulldown
set 1- 100lbsx10
set 2- 115lbsx10
set 3- 130lbsx10
set 4- 130lbsx8
set 5- 85lbsx10

cable lat pulldown(close grip/standing)all x10
set 1- 27kg
set 2- 37kg
set 3- 42kg
set 4- 47kg

two sets of ten dumbell row at 50 & 55lbs
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preacher bench curl(dumbell)
set 1- 25lbx10
set 2- 30lbx10
set 3- 35lbx10

cable curl(standing)both arms together
three sets of one minute interval paced curls @ 12kg
set 4- 17kgx10
set 5- 22kgx 8

seated curl(both arms together w/ dumbells)
set 1- 30lbs x10
set 2- 30lbs x10
set 3- 35lbs x10
set 4- 40lbsx 4
set 5- 20lbsx 20

hammer curl- 3 sets of ten w/ 25lb dumbells

reverse curl with ez-curl bar
set 1- 45lbsx10
set 2- 55lbsx10
set 3- 55lbsx10

energy in weight room is gettin pretty intense..i bit of a strength gain aswell these are my usual weights and im doing them with a bit more ease. going to start to set up in weight during week two so well see.