warm-ups

Indian club swings, band stretching, reverse grip dumbbell press

 

bench

worked up to 405 for a single

put on single ply Metal king presser

495 for a triple to a 3 board

545 for 2 doubles to a 3 board

This was kind of a train wreck. The shirt was way to small and I hadn't handled that kind of weight since August ...bad combination.

 

dumbbell rows

worked up to 168 for 4 sets of 8 reps

 

shoulder fly machine

90 for 5 sets of 12 reps