7th  (legs are sore)
AM
A1. close grip bench press 3, 3, 3, 3; rest 90sec
45x5, 135x5, 185x3
205x(2+f) - http://www.youtube.com/watch?v=oIBqWwdhCwA
205x(2+f) - http://www.youtube.com/watch?v=blJbNScyLxg
195x3 - http://www.youtube.com/watch?v=HRsb1pgW84A

A2. wtd mixed grip chin 2-3; rest 90sec
88x3, 88x(2+f), 88x(2+f), 88x(2+f)
+
20min Z1 AD
29cal

PM (no energy to push. no explosive power)
Row 400m 97% effort
rest 6min x 5
1 - 1:15.8 - http://www.youtube.com/watch?v=zXGt9-J6Ttk

2 - 1:15.8 - http://www.youtube.com/watch?v=3XMV1RwG4RA
3 - 1:21.4 - http://www.youtube.com/watch?v=Tc9SsMs2U58
4 - 1:25.2 - http://www.youtube.com/watch?v=E2ysPh20ork
5 - 1:21.0 - http://www.youtube.com/watch?v=ZWJ8J5uymb4