Back 

-wide grip lat pull down: 57.5#x15, 65#x10, 70#x5 then right to 65#x5 then 57.5x5,then 50#x8

-straight leg deads: warm up x15 w/bar,  95#x12,  115#x12, 135#x10, 145#x6

-wide grip pull ups: assisted: 3 sets 15

-seated rows: 97.5#x15, 117.5#x10, 130#x4 then 110#x5 then 90#x8

-bent over rows: 35#x12, 40#x10, 50#x6

-lying pull ups: 2 sets 15 

-push ups: 2 sets 20

triceps:

-rope pull downs: 57.5#x15, 65#x12, 70#x6 then 65#x4,then 57.5#x4

-unassisted dips: 3 sets 18..personal best here

-overhead triceps push ups: 25#x15, 30#x10, 35#x2 then 30#x4 then 25#x8

abs: 

-decline sit ups straight then alternating left then right: 2 sets of 15

-hanging chair leg lifts straight then alternating knee to lft and rt 2 sets 15.

Run 

-intervals: increased speed every half mile... last half mile was 7:30 pace...total was 3.7 miles