[superbilt]

8/12/06 traps/bis/forearms
Bb shrugs-515*6, 535*6, 555*5
db shrugs-130*12, 135*12
hs shrugs-610*12, 630*12

alt db curl-50*6, 55*6, 60*4
hammer-45*8, 50*8, 55*6
cable-7*12, 8*10

bb wrist-155*12, 175*12, 195*12

11mins bike 4 miles

*i dont know if i was fully recoverd but i still did pretty well.