Back, Biceps, and Abs. Solid end to the week.

This workout is going to test your muscle endurance as well as strength.

Stretch and warm up.

Starting with T-Bar rows:
2 sets of 10 reps with light weight to get your muscles awake and alert. Then, on to the working sets:
6 sets of 15 reps, and one set of 10 reps. The goal is to only rest for :30-45 seconds between each set. This gets really tough, really fast, but do your best to push through. If you have to do rest-pauses to complete some of the sets, so be it. We loaded the bar up with two 45# plates, and got going.
I was able to barely get the 14th and 15th reps up on the 6th set, and the 7th set, the 10 reps, felt like 20. Great start to the workout.

Now, a superset. (this is when you move from the first exercise directly to the second exercise, with as little time between the two as possible) The two movements are reverse grip seated rows with a straight bar (grip the bar with palms facing the ceiling), and neutral grip lat pulldowns. (neutral grip is using the bar shaped like I----I so your hands hold the bar with your palms facing each other)
3 sets of 20 reps of each item. 20 reps of the rows, followed directly by 20 reps of the lat pull downs.
We used 140 on each for the first set, and 150 on each of the next two sets.

Now, triple position static hanging "pullups". Here, you pull yourself nearly all the way up, and hold there for 10 seconds. Then, lower yourself about 3" and hang for another 10 seconds. And again, lower yourself another 3" and hold for another 10 seconds.
Do this twice. It's brutal.

On to bicep burnouts. Using a straight barbell, pick a weight you can do for about 10 reps. The goal here is to do as many reps as you possibly can, and on the rep that you fail on, your partner helps you complete that rep, then you set the weight down and rest exactly :30. Then you do it again. And again. And again, and again, until you cannot do one single rep without help.
Keep in mind that your biceps are already hit from the exercises you've done, so don't be too proud about the amount of weight you use. It doesn't matter. No one is watching you anyway. :) Focus on form!
I used an 85# barbell, and my sets were something like this: 10 reps, 8 reps, 7, 6, 4, 4, 3, 3, 2, 2, 1

On to abs! (yay!)
We did two different 3-exercise sets. We did each set 3 times with no rest between.
First trio: Decline situps with 25-pound barbell held at arm's length. Then right arm only cable crunches, and then left arm only cable crunches. We used 140lbs on those. 10 reps each of the 3 exercises, 3 sets.
Then, the second trio: Hanging front leg raises (10), situp machine with 120lbs (10), and giant gym ball crunches (10). Do that trio 3 times with no rest between.
Brutal!

I really needed and immediately felt the Muscle Pharm Re-Con post-workout drink today. Glad I have two days to rest the muscles before the next workout! Have a great weekend, all.