here we go for one hell of a work out for me.. it took less then one hour....
superpump250
squat (no belt)
225 x 7
285 x 7
325 x 7
SLDL
135 x 7
185 x 7
235 x 7
Pyramid up DB lat raise supersetted with military press
30 x 10, 35 x 8, 40 x 6, MP 95 x 8
30 x 10, 35 x 8, 40 x 6, MP 105 x 6
30 x 8, 35 x 6, 40 x 6, MP 110 x 6
lat raises with thumbs facing down at end of rep
15 x 10 x 3
Rear lat raises
50 x 12
60 x 10
70 x 10
shrugs
225 x 15
275 x 12
325 x 10
upright rows rest/pause style to right below nipple line
135 x 6 x 4 x 5
then it hit one hour....
bike for five minutes
protein shake from gym on the way out...
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Underdog through and through
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