Bench
135 x 20
135 x 18
135 x 12

Skull Crushers (weight in plates)
60 x 8
60 x 7
60 x 7
60 x 7

Standing Military
95 x 11
95 x 10
95 x 8

Lat pulldowns
70 x 15
90 x 10
90 x 10

Preacher Curls in plates
60 x 10
60 x 9
60 x 8
55 x 9

ABS

10 minutes eliptical

Ditch teh latpulldowns for pull ups

huge difference

Front Squat
135 x warm up
185 x 15
185 x 15
185 x 11

Leg Press
10 plates x 10
10 plates x 12
12 plates x 10
12 plates x 10

SLDL DB
65 x 10
65 x 10
65 x 10

Skipped leg extensions but had a damn good reason...there was some roast beef on the treadmill so I decided to do cardio early and try to get me a bit of that slash. Ended up with her number.

Bench
135 x 10
155 x 10
185 x 10
205 x 7
225 x 4

Decline DB
85 x 8
85 x 8
85 x 8

BO BB Row
155 x 15
165 x 12
165 x 12
165 x 11

Rear Delt cable raises
3 x 11
2 x 15
2 x 15
2 x 13

weighted abs


20 minutes of cardio ...walk on treadmill