Warmup
Bench 4 sets of 10
Incline 4sets of 5
Pec deck 3 sets of 8
Dips 10bw 4 sets bw+25lbs
Overhead extentions 4sets of 8
Pushdowns 3 sets of 8
Low cable rows 4 sets of 8
face pulls 4 sets of 8
DB rows 4 sets of 8
DB Shrugs 4 sets of 8
Back extentions 1 set of 20
ab roller 3 sets of 10
3 bends 3/16"x6"
Iso work on a piece of 1/4"x7" CRS 10 degree kink
Don't understand why I could bend that one grade 5 and now I can't maybe because I was really pissed off that day. I will get it soon no doubt. Ironmind pads are in route.
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