[Chris.]

Started the day with assisted (havent done these in years and I'm just starting back on them)pull ups then chin ups. 1x10 1x10 1x8 1x8
incline bench 140x10x2 140x8
dumbell bench press 40x10 35x10 30x10
back extensions holding a 10lb plate behind my head- 3x10
and cable flys 3x12 (dont remember how many plates were on the machine)

and a couple miles on the bike to warm up

My arms were pretty wasted immediately after the pull ups. I plan to hit the gym tomorrow afternoon before driving to charlotte and focusing on legs.

Nick, I don't know about you but there is usually nobody at my gym in the early hours when most people are at work(8-12) and about 3-5, then of course after 9 there is usually nobody in there either.