Today for a workout I did back and tri's. I am going to switch to a more conventional approach next week do to the fact that my bi's were still sore from monday and it left me unable to give my all during back day.
Lat Pulldowns 12 reps 120 lbs, 10 reps 120 lbs, 8 reps 140 lbs
Seated Cable rows 3 sets of 10 at 120 lbs
Iso lateral seated rows 3 sets of 8 with 90 lbs on each side
Tricep pushdowns with rope 3 sets of 10 at 60 lbs
Workout cut short due to time limits
Then i walked for 1.30 miles today after work.
Tomorrow I am deciding if I want to do sprints or legs.