I find that as time goes on, I am enamored with people who are intelligent, witty, have a great sense of humor and are also perverted.
Barbell Skull Crushers:
1x12x45
1x12x55
3x12x65
1 drop set of as many reps as possible with 65,55,and 45
Barbell Curl:
1x8x45
1x8x55
3x8x65
1 drop set of as many reps as possible w/ 65,55,45
Reverse Grip Zig Zag bar Cable Push downs for triceps:
4x12x110
DB Curl Drop Set: 3x8x30-25-20
Rope Over head Tricep Extension:
4x12x110
Hammer Curl Drop Set: 3x8x35-30-25
Pull up Hell:
2x25 reps in five different hand positions = 250
C/S Row: 8x8x70
Pull up totals=533
Push Up totals=707
Dips-1,328
Prowler: 480 yards