Metal and Iron = INTENSITY

Speed Bench(middle grip)-- 205x3x6, 255x3
Barbell Shrugs-- 135x8, 225x6, 275x5x2
Db Shrugs-- 100s for 6-8
Hammer-Strength press-- 2 sets of 6-8 (3 45s each side)
Machine Curls-- 2 sets
Leg Raises-- 3 sets

5 minutes on treadmill, at slow speed but with incline. Knee
was pretty sore, but seems ok now. Music really helped up
the intensity of my workout today. I was attacking the bar,
and really worked on tightness, during the speed bench set-
up. Best overall workout in a while.