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.