Bench press:225 x 5255 x 3285 x 5
Incline dumbbell press:105s x 6105s x 5105s x 5105s x 4
Band pull-aparts:30 reps
Standing bent-over dumbbell rows (bilateral):70s x 8, 5 sets
Hammer curls with Fat Gripz:50s x 8, 3 sets
What do you normally eat after you lift?
@l3loodFist - Do you mean a Whey protein shake, or do you mean semen you extract by masturbating, and that's why it's called a "protein shake?"