[john_slide]

weighed myself, 164, no gain/loss

warmed up today with ten minutes on rower machine.

bench press 175 four reps, two sets, 185 two reps, two sets

seated row and lat pulldown widegrip superset, 170 lbs 8 reps 3 sets and 160
lbs 8 reps 3 sets

dumbell incline bench, 50lbs ten reps, two sets 60lbs six reps one set

abs with bent over one handed row superset, 60lbs 8 reps 3 sets for row, and 5lbs medicine ball twist situps on decline bench.

one handed tricep pushdowns / preacher curl superset, 45lbs 8reps 3 sets and 65lbs 12reps 3sets

tricep dips on benches, 125lbs 10 reps 2 sets, 8 reps 1set

leg press 290, 3 sets of 8

and i didnt have a protien shake (****!)