Flat bench barx20 135x12 185x10 205x8 215x8 225x5 135x10 (rest pause) 155x10
Incline 135x10 155x10 175x6

CGP(smith machine only plates loaded listed) 90x10 110x8 160x5 90x8
Vgrip press downs 120x10 150x10 170x10 190x10
Kick back 30x10 40x10
Dips (assisted machine weight subtract weight liasted from body weight to get assistance BW 315)
205, 185, 155, 125 got 6-8 reps each set.

Highlights: Each reps was slow and controled and then exploded up. Rest pause getting stronger!

Lowlights: none really

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