Upper Body

I. DB Bench Press
--a.8 x 50's
--b.8 x 50's
--c.7 x 50's
--d.3 x 56's
II. Pendlay Rows (barbell rows where your torso is completely parallel to the ground and the bar is deloaded each rep)
--a.8 x 115lbs.
--b.8 x 115lbs.
--c.7 x 115lbs.
--d.6 x 125lbs.
III. Military Press
--a.8 x 75lbs.
--b.7 x 80lbs.
--c.8 x 80lbs.
IV. Shrugs
--a.10 x 170lbs.
--b.10 x 190lbs.
--c.8 x 210lbs.

Not a bad workout. I might do some dynamic training for DB press such as the floor press to get the weight up to 56lbs in each arm. Pendlay rows are tough! Will increase weight on rows and military next time.
It's not because I can, but because you couldn't if you tried.