R1-SG1-D3

8-10 rep range/180 second rest between sets

Deadlift
225 x 8
265 x 8 (4+4 grip lets out)
265 x 8 (4+2+2) use straps past 5 reps. Weight is pretty good. Maybe a touch light. Go to 280 next week.

Ring Press/Fly Combo
BW x 10 each
BW x 10 each nice set! Rough going past 7
BW x 10 (5+3+2)

Pull-up (Neutral Grip)
BW x 10
BW x 10
BW x 10 (8+2)

Rear delt cable
115 x 7 you're pushing it man. Take the progression slower.

Calves
70 x 10 per leg
90 x 10 per leg

Bicep
35 x 10 per arm

Tricep Rope Cable Presses
110 x 10

http://www.fatsecret.com/export/5816664/D263B/15078/day/food/FoodDiary_110414_foods.pdf

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