Two mile run during the day then at work:
Barbell Rows: 95, 135, 155, 175, 190 x 5
-Will progress next week.
DB Rows: 80, 85, 90 x 5
-Will progress next week.
Pull Downs: 120, 135, 150, 165 x 5
DB Curls/Hammer Curls: 30, 35, 40 x 5
Turkish Get Ups: 40, 50, 60 x 6
-Haven't done these in forever, need to incorporate them more often.