Some Time Last Week

A. Bench Press: 6,6,4,4; rest 2-3 min - 75,80,85,90%
165 - 175 - 185 - 195 

D1. Prone Incline Bench Rear Delt Raises: 10 reps x 5 sets; rest 30 seconds
D2. Seated DB Lateral Raises: 10 reps x 5 sets; rest 30 seconds
D3. Standing Supinated DB Front Raises: 10 reps x 5 sets; rest 30 seconds
D4. Seated DB Y Front Raises: 10 reps - thumbs to ceiling x 5 sets; rest 90 seconds

D1-D4 completed with a 10lb DB

*Bike Conditioning:
20min Clock, for max cals:

1min ON/1min OFF 

Used an Echo bike, 188 total cals. My legs felt pretty trashed for the first 3-4min and it wasn't until min 5-10 that I was really able to push