354..353...352

354 - sore
353 - sore as hell.  It hurts to sit down, but mostly I'm just being lazy.

352 - Chest and Back

1) 25 standard pushups, 10 pull-ups
2) 25 military pushups, 10 chin-ups
3) 25 diamond pushups, 10 close-grip pull-ups
4) 25 decline pushups
5) incline lever row machine - 70lbs, 10 reps. 80 lbs 5 reps for 3 sets, 70 lbs 10 reps
6) dumbell bench press - 75 lbs 15 reps. 95 lbs 10 reps for 3 sets, 75 lbs 15 reps
7) MTS row machine - 40 lbs each side 15 reps, 50 lbs 10 reps for 3 sets, 40 lbs 15 reps
8) incline bench with dumbells - 20 lbs 15 reps, 30 lbs 10 reps for 3 sets, 20 lbs 15 reps
9) "heavy pants" 40 lbs dumbells 10 reps for 3 sets

stretch....