05-JAN-11

Bench Press - Warmup

135 x 6
185 x 6
225 x 6
245 x 6

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

295 x 5
325 x 5 PR

Close Grip 3 Board

385 x 5
410 x 4
435 x 2

Close Grip 4 Board

405 x 5
435 x 4
455 x 3 PR

Band Tricep Creepers  2 x 30s
KB One Arm Rows  4 x 10s
Band Delt Raise  3 x 6 each head
BB Curls  4 x 8-15s