[ChrisTwyman]

Hey everyone thought I would start up a log. I'm currently 12 weeks out from my first contest. I'm 5'8" 166 pounds currently.

Back Workout:

Rotator-cuff and shoulder warm-up

Lat-Pulldown (medium grip)
125 x 20
150 x 15
175 x 12
200 x 10
200 x 8
200 x 8

Rack-Deads
195 x 20
245 x 20
285 x 20
335 x 12
375 x 8
375 x 8

Barbell Rows
155 x 15
175 x 15
195 x 12
215 x 12
195 x 12

Biceps Cable Free-Motion
25 x 12
25 x 12
22.5 x 12
20 x 12

Biceps 21s
60 x 21
60 x 21

Rear Delt Cable Cross
20 x 12
20 x 12
20 x 12