up at 4:30am, 25 minutes on bike, then 5 pull-ups 2 min rest, then 11 pull-ups
upper body workout:
superset push-ups(4 sets of 15) and narrow grip bent over rows with 100lbs, 4 sets of 10
superset DB shoulder press (4 sets of 10 20 lbs.) and wide-grip reverse grip bent-over BB rows (4 sets of 10, 100lbs)
reverse crunches, 3 sets of 15
