what i did today
seated dumbell overhead presses: 5x10 with 25's
isolation curls: 3x7 with 25's 2x8 with 20's
wrist curls: 5x25 with 25's
one handed snatches: 5x10 with a 50
one legged strait legged deadlift: 5x10 at 70
military press: 5x5 at 115

todays running
1/4 mile warm-up
20 yard sprints: 10
40 yard sprints: 10
30 yard sprints: 5
10 yard pulling drill: 20 (10 left 10 right)

__________________
age: 18
height: 5'9"
weight: 198bs
bench 1RM: 275
parallel squat 1RM: 385
deadlift 1RM: N/A
hang clean 1RM: N/A

i wish i could live on crack and protien shakes...