29-DEC-10

Bench Press - Warmup

135 x 6
195 x 6
235 x 6
260 x 6

Paused Bench Press (decending pause 5 sec 1st rep, 4sec 2nd rep etc.)

295    x 5
317.5 x 5  PR

Close Grip 4 Board

405 x 5
435 x 3

Close Grip 5 Board

435 x 5
455 x 5
475 x 3  PR

Close Grip Decline Bench Press

315 x 5
365 x 5

Tricep Pushdowns  2 x 10-15s
Narrow Pulldowns  4 x 10s
Facepulls  4 x 10s


Still sick, some stuff felt like crap, so back off on a few sets