BW: still holding at 220

Seated Military (no back support)-
95 x 3
105 x 3
115 x 5 (add belt)

Flat DB Press-
85 x 6
100 x 2

Dips-
BW x 3 x 10

Chins-
BW x 12, 10, 8

Bosu Ball Pushup (ball upside down, pressing from flat side)-
BW x 10, 10, 10

My shoulder stability SUCKS. I barely got the 100's pressed up initially. My right arm was fine but ever since I fucked my left shoulder a little over a year ago when I get into the really heavy stuff it feels like my left shoulder is going to fall apart. Gotta get that stability built back up. Other then that my workout kicked ass. No conditioning or cardio so far today. May do some before work tonight though.