i have really gotten into doing this cardio thing. it's like a game for me to keep my heart rate between 140 and 160. i love it.

back
neutral grip pull-downs:
12 x 100, 10 x 110, 8 x 120, 8 x 120

one-arm db rows:
12 x 30, 12 x 30, 10 x 30, 10 x 30

hammer rows:
6 x 122, 6 x 122, 6 x 122

low-back extensions:
12 x 100, 12 x 120, 12 x 120, 12 x 120

calves
semi-vertical calf-raises:
4 x 20 x 140

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