Chin ups
3 then 3
(Yay! Finally got another one :) )
Lat pull down
90 lbs x 5
90 lbs x 5
100 lbs x 4
Warmup
Rotator twists
12.5 lbs each arm
Incline barbell bench
45 lbs x 10
75 lbs x 5
85 lbs x 5
95 lbs x 5
105 lbs x 2
Bent over Row - single arm dumbbell
40 lbs x 6
50 lbs x 6
60 lbs x 5
Flat dumbbell bench
35 lbs x 6
40 lbs x 6
45 lbs x 5
Seated row
70 lbs x 10
90 lbs x 10
110 lbs x 6
Chest flies - incline dumbbell
12.5 lbs x 10
15 lbs x 8
15 lbs x 7
Interval cardio
Running at 9 mph and 2 incline
20 seconds run, 10 seconds rest
3 cycles
8 mph, 1 incline
7 cycles
= dying
Walked for 5 min to calm down
Sipped biotest surge during workout and slammed the rest of my 2 scoop portion at the end
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