Hahahaha. Hey, if you aren't coughing up blood, you aren't running hard enough! I *hate* this air basin. The CA central valley is 2nd worst in the nation behind the LA basin. Nothing like those summer brown air days...
Chest, Upper Back, Abs.
Wide grip bench press (rapidly): 170x9 150x7(f) 130x8 110x8,10
Decline flyes: 30x10,10,10
Incline flyes: 30x10,10,10
Dips: 10,10,10
Finisher - Wide grip bench press (again!) 90x10,10,9(f)
Pullups (these killed me last time, so I did more!!!) 8,7,6,5,4
One arm dumbell rows: 110x10,5(f) 100x7
Bent over barbell rows: 110x10,10,10
Barbell shrugs: 200x10,10,10
Dumbell cleans (excellent trap exercise): 30x10,10,10
1st finisher - straight arm lying pullovers: 50x10,10,10
2nd finisher - wide grip lat pulldowns: 120x5 (lats wasted!)90x10,10
Decline situp with 25lb plate: 10,10,10
Reverse crunch with ankle weights: 20,20,20
Oblique situps: 15,15,15
Ab roller extensions: 12,12,12
Dragon Flags: 10,8,5,3
I've got about 5 weeks to lose this bit of belly flab remaining. We're going camping/water-skiing/boating with some friends. It really sucks to have a deadline to unearth my abs, but if nothing else, it'll keep me exercising hard and eating right for a while