ok I went first thing in the morning...
I took the superpump250 at 815 got to the gym at 855 (had to get dressed and get some songs on my mp3 player)
ok in the power rack cause I wanted to bench heavy but have no spotter...
205 x 6
215 x 6
235 x 6
240 x 6
135 x 8 (was done to failure, started swaying the weight on the 8th rep)
incline DB press (mixed with flys)
40 x 10 (5 flys)
45 x 10 (5 flys)
50 x 10 (no flys because I barely held onto the dumbbell on the last rep)
Hanging leg lifts
15
dips
3 (bodyweight) (never been good at them in the first place)
Cable crossover flys
1 drop set
60 x 6, 50 x 12, 40 x 24
hanging leg lifts
15
treadmill
speed 3.5 for 5 minutes, 5.0 for one minute, 3.2 for 9 minutes
Got into the truck and though I was going to puke
drove home
BCAA Stack AAC
and a bagel sandwich with porkroll and egg.