30 minutues steady split between step mill and treadmill - 10 am
lift - 4 pm
side lateral: 12.5/8 15/8 17.5/8 20/8 22.5/6
bar shrug: 135/10 155/10 185/10 205/10 235/7 (grip)
3-hole press: 30/10 35/10 40/10 45/10
dips: 1st 2 sets, just bodyweight - 20 -22, second 2 sets added 25 lb plate: 15 - 10
rope press: 30/12 35/12 40/11 42.5/7
macros: 184/176/38
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