i pushed myself harder today than i feel like i have in a while, which was good. i'm trying to put on mass in my upper body because my legs are growing out of control and i'm just not keeping up with my top half enough. plus, i'm going to lose mass again when i get my shoulder surgery done and want to start ahead of the curve when i go into rehab.

back

deadlifts:
10 x 105, 8 x 115, 8 x 125, 6 x 145

lat rows:
10 x 78, 8 x 88, 8 x 98, 6 x 108

straight-arm pulldowns:
10 x 60, 8 x 70, 8 x 70, 6 x 80

arm supersets

standing bb curls:
10 x 8 x 8 x 6 x 40
superset with
skull crushers:
10 x 8 x 8 x 6 x 40

incline db curls:
10 x 8 x 15, 8 x 6 x 17.5
superset with
lying cross-face tri extensions:
10 x 8 x 10, 8 x 6 x 15

stability

side tosses against the wall:
3 x 8-lb ball each side

sit ups with medicine ball throw:
3 x 6-lb ball

crazy treadmill workout i've never done before. machine said i got my heart rate past 200...there was a lot of incline and i was exhausted.

biked home.

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