Little Bit of Everything

I have been following the routine I sent out to the team. This is just a crazed, muscle hungry person who needed more lifting to do.

Workout - sets x reps (weight)

Squats - 3x 10, 8, 6, 5(95, 155, 185, 215)
Pull ups - 4x 8(my fat ass [~170])
Deadlifts - 3x 10(145, 145, 185)
Dumbbell press [bench] - 3x 3(50's, 60's, 65's)
Alt. Front/lat raises - 2x 16, 12(15's, 20's)
Bicep curl [curl bar] - 2x 8(55, 65)
Different lat raises - 2x 10, 8(15's, 20's)
Lawn-mowers - 1x 8 (55) [I agree... weaksauce]
Shoulder press w/ forward turn (dumbbells, slowly) - 2x 10(30's, 35's)
Lat pull-downs - 2x 8(115, 130)
Tricep Pull-downs (cable machine - rope grip) 5x 8(70, 90, 105, 120, 135)

3x 10 Crunches, 10 bicycles, 10 push ups, 10 mt climbers - Fast
2 mins rest
40 bicycles - tired as hell

Went home and immediately drank skim milk, ate [1] wheat toast w/ peanut butter, and 3 eggs scrambled w/ a little cheese. Gotta get that protein baby! Plus Skim milk is ridiculous good for you after working out. (both cardio AND lifting)