Post Training Rundown: Poor nutrition ruins a good workout

Warm Up

Stretching
Russian Twists: 1 min x 3
Side and Front Planks: 2 mins
Bridges + 10 lb medicine ball: 60 reps,40 reps

Workout

Over Head Press

120 lbs: 5 reps x 5
95 lbs: 5 reps x 5
            7 reps
65 lbs: 10 reps x 5
Bar: 20 reps

Lat Pull Downs

200 lbs: 5 reps x 5
150 lbs: 5 reps
              10 reps x 2
Bar: 20 reps x 2

Incline Bench Press

135 lbs: 5 reps x 4
95 lbs:10 reps
Bar: 20 reps x 2