20/03/11 - Sun, DE Bench Day...

Sunday -

1) DE Bench, alternating each set with a change in grip from 17", 26" and 32" (ie close, med and comp grip)
8 sets of 3 at 85kg

2) 4 board press 3x3
Weight    Reps     Sets
100          3           1
120          3           1
130          3           1

3) CG BP (in lue of db bp) 3x10
Weight    Reps     Sets
60             10         1
80             10         1
90              7          1

will prob change this to blast strap pushups.

4) Machine rows 3x10 increasing each set. Don't know what the weight is

5) Tricep pushdowns straight bar 4x12 increased weight each set.