Some workouts

TODAY'S MOSTLY DROPSETS BACK AND ABS
Seated Lat Pulldown - Dropset 105/90/75/60/45 x 4/6/6/8/10 pulses
Assisted Close Grip Pullup - Dropset 60/70/80/90 x 6 each, 100 x 10 pulses
Underhand Barbell Row - 45 # - 3x12
Hammer Strength Lat Pulldown Underhand Grip - Dropset 45/35/25 x 6/8/8, 15 x 10 pulses
Seated Cable Row - Dropset 100/85/70/55 x 4/6/8/10
Hip lifts (to vertical) - 3 x 20
Bodyweight Rows - 3 x 7
Ab crunch on ball - 3 x 15

SATURDAY'S HAMMIES AND GLUTES (and yes, I'm still sore in my hammies)
High Box Squat - Bar only warmup then 95# x 10, 115# x 8, 135# x 8
Good Mornings - Bar only x 12, 65# x 12 (2x)
High Step Ups (aerobic step with 12 risers under each side) - 3 x 12 each leg
Hip Thrusts - 75# - 3 x 12
Single Leg Back Extensions - 3 x 10 each leg (why are these sooooo hard?)
Hanging straight leg raises - 3x15
Cable crunches 60# - 3x10
Pikes on elbows and feet on floor (on towel) followed by blank hip swivel (I'll have to videotape this because I can't explain but it's AWESOME!) - 10 pikes, 8 swivel each hip leading (2x) - third set on hands instead of elbows

YESTERDAY'S SHOULDERS, CHEST AND ABS (kinda)
DB Shoulder Press - 15# warm up x 15, 20# x 12, 25# x 10, 30# x 8
Front Raise with 25# plate - 3x12
Side lat raise on incline bench - 8# - 3x10 (these are super duper hard for me!)
Rear delt DB row on low incline bench - 15# x 10 plus rear delt flyes 15# x 5 (3x)
Single Side Lat Raise with pause at top - 15# - 3x12
Ab Crunch on decline w/ 10# plate - 3x15
Pushups off DBs - 2 x 12, 1x10
Single Incline Chest Press - 15# 3x12
Incline Chest Fly - 15# DB 3x10