A.M. - Weights

[Smith Machine Bench Press - 6/8/9/10
Standing Front Plate Raise - 10/10/10/10]
#{230, 220, 210, 200}

[Decline Smith Machine Bench Press - 10/8/7/6
Dumbbell Pullover - 10/8/7/6]
#{220, 220, 210, 200}
#{70, 70, 65, 60}

Incline Dumbbell Bench Press - 7/8/9/10
#{140, 130, 120, 110}

Dip Station (Triceps) - 16/14/12
#{Bodyweight}

[Tower Cable Flye (Low) - 6/7/8/10
Tower Cable Flye (Med-High) - 6/7/8/10]
#{85, 70, 60, 50}
#{85, 70, 60, 50}

[Skullcrushers - 6/8/10
Triceps Kickback (Twist In to Back) - 6/8/10]
#{80, 80, 70}
#{35, 30, 25}

Triceps Rope Pushdown - 6/8/10
#{85, 70, 60}

[Overhead Triceps Cable Extension (single arm) - 6/8/10
Triceps Single Handle Pulldown - 6/8/10-Failure]
#{30, 25, 20}
#{30, 25, 20-10}

Dip Station (Chest) - 15/12/10
#{Bodyweight}

Triceps V-Bar Pushdown - 4 (Omni-Concentration Pauses)
#{85-70-60-50}

Est. Calories ~ 900

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 485

P.M. - Cardio

Treadmill - 35 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 550

P.M. - Cross Training

I changed up my rep/weight scheme from light-heavy to heavy-light, meaning I'm doing heavier sets of less reps first. It's more challenging this way both physically and to keep a good symmetric rhythm since I'm pretty much working to failure each set. It'll take a bit of getting used to but I think it'll be just the shock my system needs. I definitely feel like I'm going to be sore from this one.