5:40pm

Shoulders
Standing lateral raises...............................................25x8,30x6,30x6
Arnie presses................................................................. ......50x8x3
Incline prone rear delt raises (drop sets)..............2sets..25x8,20x8,15x8
Standing face pulls............................................................120x10x 3

Chest
Incline bench barbell press..........................145x10,155x8,160x4,160x4
Incline flyes..........................................................35x10,40x 8,456x7
Incline dumbell presses.................................60x8,60x8,60x7,65x5,70x4

Triceps
Weighted dips.................................................................... 40x10x2
Skull crushers................................................................ ......85x8x2
Seated overhead triceps extensions.........................................80x8x2
Triceps push-downs(rope handle)............................................60x8x2

Then did 10 or 12 minutes of stretching.