Bench:
Bar (45 lbs./20 kg) 1 x 10
95 lbs. (43 kg) 2 x 10
155 lbs. (70 kg) 8 x 3

Dips:
Bodyweight 1 x 8, 2 x 7, 1 x 6

Pullups:
Bodyweight 4 x 4

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 1 x 8
30s (14 kg) 2 x 6

Rope pressdowns:
100 lbs. (45 kg) 3 x 10; 1 x 10, pause, 1 x 3

Hammer curls:
35s (16 kg) 1 x 10
40s (18 kg) 1 x 9
45s (20 kg) 1 x 8

Elliptical, 15 minutes, HIIT

Comments: Apparently the weight that I’ve gained ISN’T in the form of lat or biceps muscle, because those pullups SUCKED.

Kind of wondering if, when my arm was going numb during the last Westside go ’round, there was some actual nerve damage going on – not to the point of being dangerous, but enough to piss me off. While there’s no paresthesia anymore (which would happen after a heavy set of squats), my left arm is noticeably (to me) smaller and at least the shoulder and biceps are significantly weaker. It could be that it’s just that underdeveloped, but goddamn I’ve been taking steps to correct that. :p I’d measure it, but I have no clue where the tape is. Some other time.