Repetition for size

Bench
95 4x15

Barbell Shrugs
135 4x12

-DB SuperSet-
Hammer Curl
25lb 4x12
-and-
Rear delt fly
15lb 4x12

Rope Pulldowns
50 4x12

BJJ

reviewed Knee on belly to Armbar
http://www.youtube.com/watch?v=q6S2Qd9PdNI
(similar technique)

18 minutes of rolling

DL squat

Deadlift
135 x10
235 5x5

Front Squat
135 x10
140 3x10

overhead press
25 3x10

Starting Again

Deadlift
135 x10
225 5x5

Front Squat
135 3x10

Rope pushdowns
50x10
60 3x10