Worked til 3pm took my superpump250 right before I left and drove straight to the gym.
Squats
225 x 7
275 x 7
325 x 7 (forgot my belt, so I was careful)
flat bench BB
135 x 7
155 x 7
185 x 7
BB incline Bench
135 x 7
155 x 7
175 x 7
SLDL
115 x 7
165 x 7
215 x 7
shrugs (all held at the top of it for 5 seconds)
215 x 7
235 x 7
285 x 7
military press
90 x 7
115 x 7
135 x 7
assisted pull ups (weight is what the stack said)
150 x 7
135 x 7
120 x 7
incline tricep extentions
50 x 7
60 x 7
70 x 7
DB rows (run the rack method)
55 x 7
60 x 7
65 x 7
curls
as 21's
50
straight set
60 x 7
drove home and played jump rope with wife and son....
__________________
Have no fear, Underdog is here!
Underdog through and through
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