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...

__________________
Have no fear, Underdog is here!

Underdog through and through