Well like Jamie, I finally bit the bullet on this one. I hated making this thing, and I explain why on there.
Here it is.....
Lift-Run-Bang on Facebook
Here was tonight's small session -
Bodyweight - 247
Upright Rows - 65x110 reps total
Side Lateral Machine - 100 reps total
Face Pulls - 3x25
tired as shit. low cals and all. but diet is working.