Alt. DB Shoulder Press 40's x 8, 7, 6 each arm; 35's x 7 each arm
Chest Supported Rows 65lbs x 20 x 3 sets, 70lbs x 20
DB Incline Bench 45's x 20, 16, 15, 13
Back Squat -- Wide Stance 225 x 8 x 4 sets
Back Squat -- Close Stance 185 x 6, 5, 5, 5
Windmill's 35lbs x 5 each side x 3 sets

Bram Wiley

Alt. DB Shoulder Press 35's x 12, 10, 9, 8 each arm
Chest Supported Rows 60lbs x 20 x 3 sets, 65lbs x 15
DB Incline Bench 45's x 18, 12, 9, 8 (focused on form and no pain, rows too)
Back Squat -- Normal Stance 225 x 8 x 3 sets, 185 x 6 (only on last set standard, others wide)
Windmill's 27.5lbs x 5 each side, 30lbs x 5 each side x 2 sets

Bram Wiley

Push-Up's w. Feet on Bench x 15 x 3 sets
Push-Up's w. Hands on Bench x 17, 17, 14

Reverse Grip Pushdown's 45lbs x 20, 50lbs x 15, 15
1-Arm OH DB Extension 17.5lbs x 9, 15lbs x 10, 12 each arm

Bram Wiley

Towel Chins x 11, 8, 6
Pull-Ups x 7, 5, 5

Preacher Reverse Curls 55lbs x 10, 9, 8
DB Preacher Hammer Curls 25's x 15, 13, 12

Quads and Hams still sore.

Bram Wiley

HSPU's x 20 x 3 sets
Push-Ups x 17, 15, 12

Push-down's 55lbs x 20, 18, 15
Overhead Cable Extensions -- flat bar 50lbs x 20 x 3 sets

Seated Calf Raise 30lbs x 15 x 3 sets
Standing Calf Raises +15lbs x 20, 20, 15

Seated L-Sit x 30 seconds x 3 sets
L-Sit from Dip Bars -- knees bent x 45, 40, 35 seconds

Bram Wiley