Self-Inflicted Corporal Brutality

Start: 7:00
End: 9:00
Weight: 179

To start: 10 mins interval run..... good sweat.... heart rate up....

Chest (flat dumbell press)
100 x 13
110 x 11
120 x 7
120 x 6
120 x 3

Squat (barbell)
135 x 15
175 x 9
135 x 10
135 x 10
135 x 8

Incline situps (bru-tal ! moving from chest to squats immediately to abs, rest = zero. Punishing ! Marvel, puny humans !)
0 x 20
0 x 20
0 x 20
0 x 20
0 x 20

Isolateral incline shoulder press (Hammer)
25 x 15 (each arm)
35 x 10
35 x 7
35 x 10
35 x 8

Isolateral high row (Hammer)
35 x 15 (each arm)
45 x 13
50 x 11
50 x 10
50 x 6