Upper Body

Pause Bench Press
warmup
135x5
135x3
work sets
185x2
205x2
225x2
225x2
225x2

Wide Neutral Pullups
45x5
55x5
65x5

Military Press - 3x8.....115

Cable Row
32x8
34x8
36x8

I didn't have time for the core move because I had a meeting, but this was a good workout.  The pause bench presses are still going up, all sets at 225 felt good, the first time I tried a heavy single with pause reps I got 225 for a very difficult single, now 3 sets of 2....awesome!