Flat Bench Press: 55x5, 80x5, 105x5, 130x5, 140x5, 150x8 (Rep Out Set)
4-Board Press: 150x9, 150x8. Both of these were rep out sets.
Assisted Chinups (Light/Monster Mini Bands): sets of 6, 5, 4, 3 reps
LifeFitness ISO Rows (Elbows In): 105x11, 105x10x3
KB Windmills: 20x6x4
Hammer Curls: 20x10x4
Finisher: LifeFitness Treadmill, 1.5 incline: 3 rounds of 1 minute at 9.0 MPH and 2 minutes at 3.0 MPH. 2 of my off days will be used for running at lower speed but building up to 30 minutes of steady distance. But I wanted two of my finishers to involve running at a much faster speed, so that I could build up my lactic acid tolerance.