Today's workout was a mostly biceps and back exercises. The first portion consisted of the following biceps exercises:

• Dumbbell Hammer Curl (25, 35, 40, 45, 50 Ibs)
• Dumbbell Curl (2 sets of 30 Ib)
• Reverse Curl (2 sets of 20 Ib)

The second portion consisted of the following back exercises:

• Bentover Row (110, 130, 170, 180, 190 Ibs)
• Reverse Grip Bentover Row (2 sets of 140 Ib)
• Wide Grip Bentover Row (2 sets of 70 Ib)

The third portion consisted of hanging back exercises:

• Chinup (20, 30, 40, 45, 50 Ibs)
• Pullup (2 sets of 25 Ib)
• Wide Pullup (2 sets of 15 reps)

I concluded the workout with a 5 mile run in 40 minutes.