DE bench and assistance
Speed bench 135x10 155x3 165x3 175x3 185x3 205x3x8
Rest pause 185x6 155x8 135x10 (bar touching chest for 3sec)
DB incline flyes 40x10 45x10 50x10
Bent rows 135x10 185x10 225x8

Highlights: Speed bench is a funny animal, on the 205 sets the first 4 were tough. AS I got into the last 4 sets of 3 I got faster and faster. LOL the flyes got a look or two...Could go to 65 I think.

Lowlights: I made the mistake of going with the family. As we were signing the boys into daycare, Alex, my oldest, decides that this is a good time to walk off the bench and fall face first to the tile floor, end result a nice goose egg. So I go to do my workout, just finish the flyes and am going to move onto face pulls then my 9 sets of tri I wanted. IT is now 7pm and my wife comes into the weight area, she was doing just cardio, and tells me I have just 10 minutes as she is ready to go.
SO I ended the workout there are the high pulley I needed for the face pulls was in use and no way am I going to get 9 sets of triceps 6 of which are mass builders (SK and CGB). SO I am a bit pissed off bout that.

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