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

weights, running

2 mile run tonight

barbell bench press 8,6,4,2,1@ 165,170,175,180,185
incline bench press 8,6,4,2,1@ 105,110,115,125,135
triceps kickback8,6,4,2,1@ 20,25,30,35,35
triceps pushdown 12,10,8,6@ 72.5,80,87.5,95/87.5
fly 10,8,8,6@ 40,50,60,60
triceps barbell curls 12,10,8,6,2@ 45,55,65,70,75

Running, calisthenics

3x25 pushups
7 handstand pushups
25 crunches

1.5 mile run

calisthenics

1x50 pushups, 1x25 pushups
50 ab crunches
5 handstand pushups
25 incline pushups

Running, weights

2 mile run this morning

wide grip pullups 4xfailure 11,5,4,1
hammer curls 12,10,8,6@ 40,50,40,40
barbell curls 12,10,8,6@ 35,45,50,55
seated cable rows 4x8@ 140,150,160,170
35 minutes of weights

weights

barbell bench press 8,6,4,2,3@ 165, 170, 175, 180, 185
incline bench press 8,6,4,2,1@ 95, 105, 115, 125, 135
triceps kickback 8,6,4,2,1@ 20, 25, 30, 35, 40
triceps pulldown 12,10,8,6,2@ 65, 72.5, 80, 87.5, 95
fly 10,8,8,6 @ 60, 80, 80, 80
barbell triceps curl 12,10,8,6,2@ 35, 45, 55, 65, 75

1 hour of lifting weights

Calisthenics

2x25 pushups, 20 second leaning rest