[Disciple X]

11-19-12

Bench
45x10,5
95x5,5
135x3
185x3
225x3
275x3
315x2

3 board bench- POR
315x3
345x3
370x3
390x2 PR

2 board bench- POR
315x3
340x3 PR!
350x2 PR!

1 board bench- POR
295x3
320x2 PR

Declines- POR
45x5
135x5
225x5
275x5
285x5 PR
295x5 PR
305x3 PR

Hammer shrugs
315x20,20

Hammer high rowes
180x12,12

Hammer curls
25x20,10

3 way shoulder raises
10x20 front, 20 side, 20 rear - continuous.

Mini band tricep ext
20 reps each, 10 reps each

Mini band pullaparts x 20

Another brutal Metal Militia bench session!