This time I did upper body on Wednesday, since I figure that my legs will be getting a pretty good workout in Eldora on Friday.

Lat pulldowns, wide grip: 3 sets, 90 lbs
Lat pulldowns, narrow grip: 3 sets, 100 lbs
FreeMotion lat pulls: 2 sets, 80 lbs (+10 from last week)
Rhomboid row: 2 sets, 80 lbs (+10)
Hammer Strength low row: 3 sets, 90 lbs
Squat reverse flies: 3 sets, 12.5 lb dumbells (+2.5)
Single arm cable vertical rows: 2 sets, 50 lbs (+5)

Medial shoulder raise: 2 sets, 15 lb dumbells (+2.5)
FreeMotion shoulder raise: 3 sets, 45 lbs (+5)
Hammer Strength shoulder press: 2 sets, 80 lbs

Barbell curl: 2 sets, 50 lbs (+10)
Dumbell curl: 2 sets, 15 lb dumbells
Dumbell hammer curl: 2 sets, 15 lb dumbells
Hammer Strength curls: 3 sets, 45 lbs (+10)

I needed a little assist to complete the vertical rows and Hammer Strength curls, and only did 8 of the Hammer Strength shoulder presses. You know what that means? I worked all three muscle groups to exhaustion. Whew!

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