[superbilt]

7/1/05 tris/quads/abs
cg bench-220*4, 225*4, 230*3
skullcrushers-90*5
overhead ext-90*8
rope pressdown-140*8, 150*8

squats-275*3, 295*3, 315*2
snatches-135*3, 140*3
dl 140*7fast

hanging leg raises-16/ab pud-110*27
bench leg raises-20/ab pd-110*27
bench leg raises-20/ab pd-110*27
oblique crunches-35

treadmill-5mins at 6

speed pullups-3*3
gorilla chins-2sets of 4

dec situp-35 slow+8 dec crunches

speed bench-135*5sets of 3 plus 10 leg raises in between sets

*1/2 mile in 3:45
10pu+5clap+5pu+3clap+3pu