no superpump250 and no post workout drink...

incline dumbell flyes
50 x 10
40 x 10
30 x 12

incline hammer curls
30 x 10
35 x 10
40 x 10

kickbacks
50 x 6
40 x 10
30 x 12

Widegrip pulldowns behind the neck/front
120 x 10 x 10
105 x 10 x 10
90 x 10 x 10

Underhand pull downs
90 x 10
110 x 10
130 x 12

Calf Raises
150 x 15
165 x 15
180 x 15

Single DB lat raise ("up the River" (run the rack)
(25 x 10, 30 x 8, 35 x 6 (one set)) x 3

rear lat raises
70 x 6
60 x 10
50 x 10

left the gym.

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