weights, running

wide grip pullups 4x failure (7,5,4,2)
hammer curls 12,10,8,6@ 40,40,50,50
preacher curls 12,10,8,6@ 35,35,40,45
seated cable rows 4x8 @ 150,160,170,180

2x50 crunches
3x25 pushups
2 mile run