Breakout with Orange Popsicles and Cake

After waking an hour later than planned, I managed to do the following for this morning's workout:

• Chinup (40 lb)
• Dumbbell Bench Press (65 lb)
• Front Squatt (120 lb)
• Dips (40 lb)

After finishing the above, I did supersets of chest presses and rows using the Hammer Strength machines. For the bench press sets, I used the following scheme:

• Set #1 - 1 rep of 160 lb
  
• Set #2 - 10 reps of 150 lb
• Set #3 - 1 rep of 180 lb
• Set #4 - 20 reps of 120 lb
• Set #5 - 1 rep of 200 lb
• Set #6 - 30 reps of 100 lb

For the machine row sets, a similar scheme was used:

• Set #1 - 1 rep of 230 lb
  
• Set #2 - 10 reps of 180 lb
• Set #3 - 1 rep of 240 lb
• Set #4 - 20 reps of 160 lb
• Set #5 - 1 rep of 250 lb
• Set #6 - 30 reps of 140 lb

I finished everything with a 45 minute run on the treadmill (1% incline) for a distance of 5.4 miles. I choose the treadmill this morning so I can catch the start of the Slovakia vs. Paraguay match.