2/21- Upper body

Warm up- 
5 X 20 16K KB swings

1) BB rows- warm up sets- 10 X 100, 8 X 120, 4 X 140
160 X 7, 7, 7, 170 X 7

2) Chin ups- 
6 X 3

3) Safety bar bench press- warm up sets- bar X 10, 100 X 8, 130 X 6, 160 X 1
160 X 8, 170 X  7, 7, 7

4) DB incline bench press- 
55 X 7, 10, 8

5) BB shoulder press- warm up sets- bar X 10, 60 X 8, 70 X 6, 100 X 1
105 X 7,  8, 8

6) DB lateral raise-
20 X 9, 10, 7

7) EZ bar skull crusher-
70 X 7, 8, 10

8) EZ bar curl-
70 X 10, 10, 10

Nutrition-
cals- 1691
grams- protein 225, carb 111, fat 43