*treadmill
*light warm up

Bench 

  • Bar x 20
  • 95 x 10
  • 135 x 10
  • 185 x 5
  • 225 x 3
  • 275 x 2
  • 315 x 1
  • 365 x 1
  • 405 x 1
  • 415 x 0
  • 405 x 1

Bench w/ Shoulder Saver

  • 315 x 8 x 2
  • 315 x 6

BB Row

  • 135 x 10
  • 225 x 10 x 3

Rope Pressdown

  • 120 x 5 ugly reps
  • 75 x 10 x 3

Cybex row - Neutral Handles

  • 280 x 10 x 2
  • 290 x 10

I was supposed to hit 405 for 3 sets of 2-3 reps today, but it turned into me eating a big poop sandwich and getting owned. Exson was able to get 2 reps with 405 and then a single with 415 so he beat me hands down again today.