Wed.

Here's today's workout

Wide Lat Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps (1 warmup 100lbs 20 reps and 1 to failure at the end 120lbs)
Seated Cable Row 160 180 200 3 sets 10-8-8 reps
1 arm DB row 60 70 80 3 sets 12-12-12 reps
DB Shoulder Press 55 60 70 80 4 sets 12-10-8-6 reps
Side Laterals 20 22.5 25 3 sets 10-10-10 reps

Cardio
25 min
14% incline
370 calories burned
34in waist