Pull

Lets add chest and anterior deltoids to the list of very sore muscles, along with the still destroyed quads.

Pulldown
120x10
140x10
140x10
140x10
140x10, drop set to 100x8, 85x8

Supersets
Cable Row - 4x10.....135
HS low row - 4x10.....90

TRX Y's - 4x12
Face Pull - 4x12.....37.5
Lateral Raises - 4x12....17.5s

DB Curls - 4x10.....20s
DB Drag Curls - 4x10.....20s

100 BB Curls in as few sets as possible with 45

TRX Rows - 4x15
Mapro Isolated Biceps - 4x30 seconds

Very high reps, the muscle that goes across the elbow was cramping, but fun workout!