lat pull down 3 sets of 10 80 lbs
seated row 3 of 10 60 lbs
bent over row 1 arm w/dumbbell 3 of 10 15 lbs
alternating kick backs w/dumbbell 3 of 10 10-12 lbs
extensions on machine 20-30 lbs 3 of 10
finished up with some basic crunches on a ball, about 3 sets of 15-20.
I also used the Smith machine w/the rope attachment. You stand on your knees hold the rope close to body or around your neck & crunch forward lowering your head to the floor. I dont know what these are called but if you ask a fitness attendent at your gym, they will know. 3 of 15 110 lbs.
No cardio today.