04 Sep 14

2x50 crunches, 3x10 leg lifts

pullups: 10, 8, 6, 4 with barbell curls as superset
lateral raises: 3x8@25
wide grip pull ups: 3x7
dumbbell military press: 2x8, 2x4 @ 70, 70, 90, 90

03 Sept 14

dumbbell chest press: 10, 10, 10, 8, 6 @ 100, 110, 120, 130, 140
skull crushers: 10, 8, 6, 2 @ 55, 55, 75, 75
incline chest press: 3x7@ 135
dips: 18, 14, 8 (40 total)
pushups: 25, 25, 20

2 mile run at 6 MPH pace and 4 percent incline