[paint2100]

day 15
weight 222.5
1 mile run 13 minutes
military press DB
2* 60 for 8 reps
1* 65 for 6 reps

DB curls
2*45* 6 reps
1* 40 * 8 reps

over head DB extensions
3*115*15 reps

lateral raises
25*8 reps
30* 8 reps

rope pulldowns
1*70 12 reps
1* 100 10 reps

cable curls
3*100 7 reps

[paint2100]

day 16

1 mile 13 minutes
incline bench BB
135*12
185*6
215*4
185*6

DB incline flys
3* 50 8 reps

cable crossovers
125* 12 reps
155* 8 reps
155* 8 reps
170* 6 reps

ab crunches and leg raises 20 reps 3 sets