10/5

AM

20 minutes bike warm up

military pull ups 145# 3x10
standard pull ups 145# 3x10
lateral pull downs 90# 3x10
lateral pull downs 110# 3x10
lateral pull downs 120# 3x10
cable seated row 90# 3x10
cable seated row 110# 3x10
cable seated row 120# 3x10
bicep curl 27.5# 3x10
bicep curl 30# 3x10
bicep curl 32.5# 3x10

10 minutes stretch: quads, hams, back, bis

weight: 205.4