today i ran 1/2 mile in 2:01 (on a trendmill) before breakfast (realy early)
Todays lift definitly wasn't the best ive had I was still a lil tired lifted at 515
starting on saturday im going to start doing high rep lower weight for awhile ive reached a point where i have stopped going up in my bench while doing the 3*5(or less)

DumbellBench 50*5 55*3 50*6(dang! )
decline 135*5 145*5 145*3
inclinedumbell-45*8 45*5 45*5

Ok here is a strange bicep workout 40's*10 35's*15 30's*15 25's*20 20's*25 20's*25 25's*15 30's*10 40's*(OH SHOOT I CANT LIFT 40# anymore) 30's*10 25*10 15*40 10*40 10*40 I started with about 10 second between each set then moved up to about 20 and by the last 2-3 sets i took 1/2 minute rest and by the end my biceps were pumped like a mother and stiff as a board

dips-50*5*3
inclined flys-25*8*3
pushups(feet on bench,dimond,regular with 5 second pause at bottom) 20,10,10