Ab and Back Workout 2-16-12

Had a great workout yesterday. At times I felt as if I was going to  throw up. 


Here it goes:


Abs: Flat bench crunch - (3) sets of 30 


Abs: Twists on ball - (3) sets of 20 w/ 6lb ball


Abs: Flat bench leg lifts- (3) sets of 12


Lat pull down to the front: 15 @ 30lbs , 10@50lbs (should have done more-could have) , 10@60lbs, 12@ 60lbs drop for 3@40lbs


Close grip lat pull down to front: 15@30lbs, 12@50lbs, 8@60lbs, 8@60lbs drop for 4@40lbs


Bent over Dorian rows: 15@45lbs, (2) sets of 12@55lbs


One arm dumbbell rows: 15@10lbs, 12@15lbs, (2) sets of 8@20lbs drop for 4@10lbs


Hyper-extensions: I could only do 4, was really feeling my back from the workout.


Hope everyone had a great day!