02/05/13
223.7 lbs

Military Press

88x8
112x6
137x4
161x2
185x4
185x4

Lat Pulldown (close neutral grip)

119x8
159x5
198x2
238x10
238x10

Seated Dumbell OHP

39x6
61x3
73x1
94x5
60 degree incline
94x6

Chin Up

some rack chins as a warm up, then;
BW+23x7
BW+44x4
BWx10

Cable Lateral Raise

22x6
33x16

Lat Pulldown (medium width overhand grip)

99x6
139x3
179x12

Overhead Triceps Cable Extension (rope) superset with Cable Curls (straight bar with fat gripz)

165x10 then 176x8
154x13 then 154x13