2 sets 225lbs X 20 reps real slow and deep. 2 sets 315 lbs X 10 reps 2 sets of 365lbs X 5 reps 1 set of 385lbs X 4 reps( I broke form on 1 of these so I will have to stay here next week.)
Put those 53lb kettle bell deadlift x 5 sets X 50 reps in between sets.
100 reps of 4 plates(45lbs) on leg press machine.
5 sets of light curls from incline bench X 45lbs X 10 reps
5 sets of 110 lbs on ezcurl bar for upright rowsX 10 reps 5 sets of shrugs with 110, 85lbs, 90lbs, 75lbs, 65lbs. I did this to put back dbs in the right place because some idjit made a mess.
15 min of intervals 500m sprint then 100 m slow on c2
