4x8 bench 65/75/75/75lb, 6 at 85lb, 5 at 85lb
flexed arm hand 75 in, 30 out, 40 in, 26 out, 27 in
4x7 incline 65lb
dumbell close grip bench 15/12/11 with 20lb, 60sec rest
seated strict press 3x45lb, little rest 7/7/6
skull crushers 10/8/6 with 20lb on bar
curls 4x11 20lb
3x15 tricep extensions 60lb
crunches max sets 92/30/22/23/16, 60sec rest
1 mile at 8mph, 7.5min mile