straight arm raises, lateral front bent over
10 x 5 lbs, 10 x 10 lbs, 10 x 15 lbs, 10 x 20 lbs
military press
15 x 80 lbs, 10 x 90 lbs, 10 x 100 lbs
chin ups  74
sets of  5, 10, 14, 13, 13, 12, 12,

elliptical 30 minutes

side planks 3 sets one minute each
plank 2 sets of 2 minutes each
lying side leg raises  2 x 20
lying side leg  tuck 2 x 20
push ups  1 set of 50 , 1 set of 45
lying straight leg lifts 2 x 20
bicycles 2 x 20

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