Herein I chronicle my workouts.
My workouts take place as follows:
Barbell overhead press
Weighted pullup or dumbbell row
Dumbbell bench press
Curl or upright row
Full contact twist or hanging oblique crunches
Cardio cooldown as desired, up to 30 minutes.
All moves are done in 3 sets of 10, in the order posted. Workouts are done at least every other day. Leg training is done without weights in an atypical but effective fashion every day. Frequent stretching and yoga routines are incorporated also.
Current numbers, as of posting:
5'10", 195 pounds
Overhead press: 155x10, 165x10, 175x10
Dumbbell row: 80x10, 85x10, 90x10
Dumbbell bench press: 80x10, 85x10, 90x10
Deadlift: 255x10, 265x10, 275x10
Curl/upright row: 125x10, 135x10, 145x10
Weighted dip: 45x10, 55x10, 65x10
Full contact twist (weight on bar): 45x10, 55x10, 65x10