Upper Body and Run Night

Bench:
 flat: 3x135lbs
decline: 3x135lbs

 Arms:
3x10 30lbs standing curls
3 sets of 21s, 15lbs.
3x20 dips
300+ speedbag hits

Run:
3.85 miles

p90x Ab Ripper X

p90x Ab Ripper X

Run Night

2.9 miles ez pace

p90x Ab Ripper X

Ab Ripper X

Legs and Back

Squats:
6x10 15lbs

Deadlift:
2x10 15lbs

Cheater Pull ups: 2x6

Upper Body

Bench:
 flat: 3x135lbs
decline: 3x135lbs

 Arms:
3x10 20lbs standing curls
3 sets of 21s, 10lbs.
200+ speedbag hits

Upper Body

Bench:
flat: 3x115lbs
decline: 3x115lbs

Arms:
3x10 20lbs
3 sets of 21s, 10lbs
200+ speedbag hits

Legs

Squats:
3x16 35lbs

Upper Body

Chest:
 2x105lbs flat
 1x115lbs flat
 1x125lbs flat
 2x125lbs decline

Arms:
 3x21s 18lbs
 500+ hits speedbag

Arms

3x21s 18lbs
200+ hits speedbag

Chest and Arms

Bench:
 flat 105lbs x10
 decline 105lbs x10

 Arms:
  3x21s 18lbs/arm

Disc Golf

18 holes