Flat bench
Warmup barx20 95x10
Speed bench-135x3x8
155x5 175x5 185x5 205x3 135x20(oh yeah hit it AGAIN!!)
Incline 135x5 155x5 165x5
Decline 135x10 185x8 205x6
Incline DB fly-30x10 35x10 40x10
SK barx15 40x15 60x10
Dips 5 sets 5 6 7 5 5
Press Downs-120x15 140x12 160x10
Rope Pull downs-40x15 40x12 40x10
Smith Machine CGB(reg bench taken up)-95x15 90x10 110x10
Highlights: Well with a spotter I trust I feel I could have hit 5 on 205 and then gave a good try at 225. I did finally hit 20 reps again at 135.
Lowlights: Slight pain in right elbow on SK, and all the reg benchs were taken so I had to use the smith machine for CGB, which was a pretty good workout for that.
United StatesWarmup barx20 95x10
Speed bench-135x3x8
155x5 175x5 185x5 205x3 135x20(oh yeah hit it AGAIN!!)
Incline 135x5 155x5 165x5
Decline 135x10 185x8 205x6
Incline DB fly-30x10 35x10 40x10
SK barx15 40x15 60x10
Dips 5 sets 5 6 7 5 5
Press Downs-120x15 140x12 160x10
Rope Pull downs-40x15 40x12 40x10
Smith Machine CGB(reg bench taken up)-95x15 90x10 110x10
Highlights: Well with a spotter I trust I feel I could have hit 5 on 205 and then gave a good try at 225. I did finally hit 20 reps again at 135.
Lowlights: Slight pain in right elbow on SK, and all the reg benchs were taken so I had to use the smith machine for CGB, which was a pretty good workout for that.