Pull up hangs
Rev grip DB bench
Bench
135x10
225x5x2 sets
275x5
315x5
Metal single ply bash bencher
405x3
435x3
465x3 touched third
495x3 touched all three
525x3x2 sets
555x3
So after my first training session in this shirt Marshall and Dave gave me some good advice. Coming into this training session I got into the gear earlier- 405, and hit 4x3 between 400 and 500. Well I touched by 465 relatively easily. Those guys gave some great advice as usual and it paid off.
Walking 1/4 dips
5 trips
Incline DB bench
-3 sec ecc/Iso/con, keeping tension on the pecs the whole time
75# 2x8
50# 1x10
DB tricep ext
-3 sec ecc/iso/con
30# 3x8
Face pulls
2x50
[youtube=http://www.youtube.com/watch?v=tLt2ivycANU]
