Speed bench 6x3 @ 45kgs + light bands (looped at higher portion of bench)
- started with the bnd on the lower portion of bench, but it was too slow. Moved the band higher and it was okay.
Close grip, foam press
- worked up until 95kgs and decided to stop, though I think I could make 100 or 105kgs.
JM press dumbells 12x5 @ 25lbs per arm
Supported Rows 8x4 @ 40kgs
- used cable machine
Face Pulls 10x5 @ 20kgs.
- moderate tempo with slight pause at max contraction.
Finisher, 20 sec. work 40 sec rest, as many push ups as possible