Powerlifting - Speed Bench
Monday 7/23/07

Bench - warm up with bar, 95x12, 135x10, 135x6, 195x5, 235x5, 265x4, broke back down to 175x3x8 sets

Dumbell Incline #1 setting - 85x6, 90x6, 95x6

Shoulder press on Nautilus XP Load - 90x10, 180x6, 230x6, 230x6 (total weight, half for each arm)

Shrug - 90x10, 180x6, 230x6, 280x6

Rear delt hanging from pull up bar - 3 sets of 6

Tri pushdown's wide flat bar - 90x10x4, 100x10

Dragon flags - 3 sets of 5