Day 9 - Upper body

Chest - Hammerstrength Incline - 5 sets
Decline press - 1 set
Back - HStr. Lat pull - 5 sets
Cable lat pull - 1 set
Shoulders - Hstr. shoulder press - 5 sets
Dumbell flies - 1 set
Biceps - Curl Machine - 5
Dumbell curls - 1
Tricep - Tricep ext. machine - 5
Cable ext. - 1 set
Traps - Barbell shoulder shrugs - 3 sets.

To answer your question, I don't carry a clipboard. This routine has been my model for over 4 years, so I pretty much know what and how much to do.

Yesterday I did 5 min. of eliptical and a 2 mile interval run on the treadmill followed by 10 min of stretching. My weight is between 235lbs and 240lbs. I have actually added weight over the last 10 days. I'm told that this is normal due to the increase in protein that I am taking in.

When is that baby gonna get here? Did I tell you about my dog?