and body comp...:D down 4 more pounds and as percentage...doing a little dance and eating sludge :D

warm-ups not included:

Deadlifts 230X10, 10, 10, 10, 8 :)

SS
one arm DB row 70X8 4 sets 70X7
flat db press 60's 4 sets 10, 1 set 9

SS
wg pulldown 130x8, 8 120X8, 100X10, 10
db incline flyes 20'sX15, 30'sX12, 35'sX10, 40'sX8, 8

At this point I was flogging a dead horse, it had been over an hour, I was fatigued and not feeling productive anymore, so I cut the workout short by 2 exercises. My back and chest feel fried and I think that what I did was plenty good.

I will do cardio this evening :)

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