started new cycle, and so far, it's going very well.  i have 3 hour lunch, so that's when i work out now.  also, i can work out 5 days a week now, so it's been easier in the gym as well. 

chest
  incline dumbbell press
    70 lb x 7, 6 reps
  flat barbell press
    205 lb x 6 reps
    215 lb x 5 reps
    225 lb x 5 reps
  flat dumbbell press
    85 lb x 6, 5 reps
  decline barbell press
    205 lb x 6, 5 reps
bicep
  barbell curl
    95 lb x 6, 5, 5 reps
  dumbell curl
    40 lb x 7, 5 reps
    45 lb x 3 reps
  hammer curl
    40 lb x 10 reps
    45 lb x 10, 6 reps
shoulders
  barbell military press
    185 lb x 6, 6, 5 reps
  side dumbbell raise
    40 lb x 6, 5 reps
  front delt dumbbell raise
    35 lb 7, 6 reps
tricep
  cable push down
    110 lb x 6, 5 reps
  dumbbell overhead extension
    90 lb x 8, 9 reps
  dumbbell kick back
    35 lb x 8, 8, 7 reps
  dip (body weight, 228 lb)
    10, 10, 7 reps

weight in : 228.2
weight out : 227.3

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