Upper Body

Bench Press - Work up to a single rep max
45lbs x 10
135 x 3
185 x 1
205 x 1
225 x 1 (my PR is 235lbs, so not too far off. I plan to get to 250lbs in the next 6 weeks)
Burnout set: 135lbs x 18

Weighted chins - Work up to a single rep max
x1 at bodyweight
x1 at bodyweight
25lbs x 1
50lbs x 1
60lbs x 1
70lbs - Couldn't quite get my chin over the bar

Superset
Close grip bench press (115lbs) & One arm dumbell rows (50lbs)
12-9-6, 30 second rest in between

As many pushups as possible in 3:00: 58 pushups total

Post-workout shake:
48g whey protein
3 scoops orange gatorade
10g creatine
25g glutamine

7.2g EPA/DHA fish oil
1500mg Vitamin C