R1-SG2-D3

8-10 rep range/180 second rest between sets

Squat

265 x 8

265 x 8

265 x 8 good set. Earlier sets could have gone another rep or two. Start at 275 or 280 next week.

Pull-ups

BW x 10 feels strong

BW x 10

BW x 10 (8+2) NO KIPPING. Steady and strong pulls. I worried my pull-up strength would suffer a lot from almost exclusively training chin-ups for the past 8 weeks or so, but it only has marginally, if any.

Ring Press/Flys

BW x 10 each

BW x 10 each- solid. 11 couldn't have happened.

BW x 10 (7+3) great set

Rear Delt Cable Pull

20 x 12 per arm

Seated Leg Press Calf Press

310 x 10

315 x 10

Bicep EZ Curl

75 x 8 tough set.

Dips

BW x 25 (no belt with me-curious what I could churn out)

http://www.fatsecret.com/export/5816664/4F8EF/15085/day/food/FoodDiary_110421_foods.pdf