Well, odd combo doing hamstrings/glutes with chest. But, I missed a day last week, yesterday threw in calves with back. So, anyway, I should be back on track now.

With twinging my back yesterday, I backed off alot of dumbbell work today, and did mostly barbell work. I did do 2 sets of flat dumbbell after declines and flat benches. Not too bad, mind you no spot and still a decent amount of strength after all the previous chest work. So, felt pretty good.

Decline benches(no smith, actually set a sort of PR today)
Sets...185x8,225x5,250x5,265x3

Flat bb bench
Sets....185x8,205x4,225x4,225x4

Flat dumbbell bench
sets....90x3,100x3

Incline dumbbells(:( could not find a spot, not bad though when I think back about it, there was a time when I could not even dream of starting the 80's by myself, so it really wasn't bad)
Sets....70x6,80x3

Hammer strength inclines
Sets....180x7,220x3,220x3

Swiss ball flies
Sets.....45x10,50x8


Lying leg curls
sets....90x10,105x6,(120x3,75x6)

Followed with a pretty killer ab workout.

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