Thurs - Back/arms

So I wake up this morning and look at the clock. It looks like I'm running late so I jump out of bed and run out to do some cardio. After that I take a shower, get something to eat and sit down to watch the news. None of my normal stuff is on though, how strange. Took me about 5 minutes to figure out what is going on. Clock on the stove says 4am. Crap... everything before jumping out of bed was a dream. So that is how my day started :-)

Now to the workout:

• Morning cardio 30 minutes before breakfast.
• 12 minute warm up on the stairmaster
• Machine crunches - 3x20x210 1x30x210
• Seated rows - 1x8x340 1x8x370 1x8x410 1x12x410 (Holy crap! Blew my PR out of the water. My back is getting really strong, feels good)
• Wide Lat pulldowns - 1x8x270 1x8x290 1x8x320 1x8x350 (These were really good too, another PR!)
• Concentration curls w/dumbells - 2x8x35 1x6x50 1x4x50 each arm.
• Preacher curls w/rope and cable - 1x8x40 2x8x50 1x8x60 (Damn, why are these so fricken hard!)
• French press - 1x8x140 1x8x160 2x6x210
• Cable cross over triceps extensions - 2x8x140 1x6x150 1x7x150
• Straight bar push downs - 2x8x160 1x8x180 1x8x190 1x10x200 (Extra set at the beginning because I forgot to add more weight)

Pretty good workout for a long day. I have also been floating between 257 and 259 all week. I think the morning cardio is working!