Week 3, A4

leg press (sled) 330+empty rack
leg extension 1x14x250
pullthroughs 1x15x110 (I'll go to 120 next time)
flat db bench 1x15x130, 1x13x140
cable crossovers (handles high) 1x12x160
shoulder press 1x12x90
side laterals 1x15x20
cable pressdowns 1x15x130 (boost to 140 next time)
wide grip pulldowns 1x15x200
closegrip cable rows 1x15x200
one legged calf raises with my weight
forearm wrist curls

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6', 212 lbs, ~15% BF