this is yesterdays. forgot to post last night...

smith leg press 2x15x110
leg extensions 1x14x250
leg curls 1x14x210
incline dumbell bench 2x(15,12)x120
high cable crossovers 1x15x140
shoulder press 1x15x80
upright rows 1x15x85
1 arm reverse grip pressdowns 1x14x60
reverse grip pulldowns 1x15x200
wide grip rows 2x13x115
one legged calf raises 2x15xmy weight

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6', 212 lbs, ~15% BF