[SmileyEH]

Warm up:
2 min. bike
power snatches + OHS
stretching

Back Squat:
8 x 135
10 x 180
10 x 195
8 x 210
8 x 225

Front Squat:
5 x 135
3 x 185
3 x 200
2 x 215
2 x 225
2 x 235 x 2

DBell Bench Press:
8 x 50
5 x 70
5 x 75 x 4

DBell Decline:
5 x 75
2 x 75

L-Pull Ups
8, 7, 7, 6

Worked in some broad/box jumps (jumping to 20inch box from 5ish feet away) with the bench press and pullups
plyos on stairs: jump 4 steps + 4 steps + 4 steps fast as possible. did a few sets

Finally started to take a notebook to the gym to keep track of stuff better.

Food:
Breakfast: raisin bran, protein shake
breakfast 2: 5 eggs, 4 strips of bacon
pwo: protein shake, 6" spicy italian sub from subway - all vegetables no sauce, fountain coke, small bag of chips
dinner: 2 chicken breasts, peppers, rice