Just an update from last week's post. This is what I did today at the gym:

Assisted pull-up: 2@level 8, 2@level 10, 2@level 11 (Level 8 = 40 lb assist)
Assisted dip: 8,6,4@level 13
Alternating lunge: 6@45, 5@65, 4@75, 3@85 per leg
Barbell squat: 6@45, 5@85, 4@95, 3@105
Bar hang: 3x8 seconds
Bar crunches: 3x3
Barbell calf raises: 3x12@105
Bench press: 3x6@55
Lat pull-down: 8@60, 4@90, 8@75
DB shoulder shrug: 10@20, 8@25, 6@30, 10@20 per arm
1-arm bent-over row: 3x6@30 per arm
Shoulder press: 10@12, 4@25, 6@20, 8@15, 10@12 per arm
Concentration curl: 8@10, L-3@25; R-4@25, 6@20, 8@15, 8@12 per arm
Tricep pull-over: 10@10, 6@20, 6@15, 6@12, 10@10 per arm
Wrist curl: 2x10@12 per arm
Lateral raise: 3x10@12 per arm
Hammer curl: 3x8@15 per arm
Tricep kick-back: 3x10@10 per ar
Reverse wrist curl: 2x10@8 per arm
Front raise: 3x10@10 per arm
Bicep curl: 3x8@15 per arm
Bench dip: 3x10
Oblique side bends: 6@25, 2x6@40 per side
Lying leg curl: 8@65, 8@60, 8@55
Leg extension: 8@90, 8@85, 8@80
Hips in: 3x8@140
Hips out: 3x8@120
Seated calf raise: 3x12@185
Ab crunch: 3x6@70
Back extensions: 3x12
Upper back: 8@75, 8@70, 8@65
Chest press: 8@40, 6@50, 6@55, 6@60, 6@65, 4@70

Total: 120 minutes plus stretching.