Back and Calves. I don't carry a pen and paper in the gym, so when working back, I have to use a different way of explaining the weight used for a set. Observe:
Warmup- lat pulldowns- 95 x 15
Set 1- 6 reps with 4 from the bottom
Set 2- 6 reps with 2 from the bottom
Set 3- 6 reps with 1 from the bottom
That was a lot of weight! In between sets, I did medicine ball twists- 1st set with #2, 2nd set with #4, and 3rd set with #5 for 35 reps on each side all sets.
Set 1- 10 reps with 4 from the bottom
Set 2- 10 reps with 3 from the bottom
In between, I did crunches- 1st set- 15 reps with 35 on machine, and 2nd set- rope with 45 on machine
One arm dumbell rows
Set 1- 20 reps with 45 lb dumbell- and my arms and back are spent!
Calves- warmup- 15 reps with half the rack on standing calf press machine
Set 1 - 6 reps with 2 from the bottom
Set 2- 6 reps with the whole stack
Set 3- 6 reps with the whole stack plus a 45lb plate
Seated Calf raises
Set 1- 10 reps with 2 45lb plates
Set 2- 10 reps with 2 45lb plates and 1 25lb plate
In between sets, I did roman chair situps- 3 sets of 15 reps each
Set 1- 20 reps with 70 lbs plus sled
After calves, I did hanging leg raises, 3 sets of 15 reps. Then, I did side bends, 1 set of 12 reps with 30 lb dumbells, 1 set of 12 with 35lb dumbells, and 1 set of 12 reps with 40 lb dumbells.
Good workout. I was sweating like a prostitute in church! Tomorrow and Sunday are rest days. Monday is chest and biceps again, and I'll be taking my 1st Muay Thai class Monday evening. Wish me luck!