chest and tri's

running < 1 mile

"occam's protocol" (chest and back day)

bench
25lbs x 20
50 x 10
60 x 4

military
35 x 15
50 x 10

fly cable pull
25 x 12

flat dumbbell bench
40 x 11.5

flat dumbbell fly
30 x 10
35 x 10
40 x 10

overhead tricep extension
45 x 12
55 x 10
60 x 8

tricep cable pull downs
50 x 12
55 x 10
57.5 x 8

pushups
12
10
8