Chain Bench Press: Work up in sets of 5 to the Dynamic Effort Weight of 190 lbs. From there, work three reps and add a chain to each side every set until you beat last weeks chains. Since I never count the weight of chains, this is just a bench mark (pun intended) We got to 8 chains per side. So the weight was...190 lbs and chains that don't weigh anything. DB Floor Press: 4x12x90 w/ no more than 90 second rest between sets. Ultra Wide Push Ups: 4x25 reps Over Head Press: 5x5x120...STRICT! DB Lateral Raise: 3x30x20 Side note: My son, wife and I rode our bikes to and from the gym. Pretty good considering it was a pretty good head wind.
Sunday Chain Press'n
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