weights

barbell bench press 8,6,4,2,1 @160, 165, 170, 175, 180

dumbbell military press 8,6,4,2,1 @ 80, 90, 90, 100, 100

wide grip pullup 3xfailure (8,3,6)

incline barbell bench press 8,6,4,2,1 @ 95, 100, 105, 115, 120

incline flyes 8,8,6,6 @ 60, 60, 70, 70

55 minutes

I hadn't lifted weights in over a week, so I didn't attempt to kill myself on the bench presses.