Warmups
Band pushdowns: gx20x3
Band pulldown rows: 2gx20x3
Main
Reverse green bench(paused): warmups, 125(275)x5, 150(330)x4, 175(385)x3x2, 200(440)x3, 207.5(457)x3, 215(473)x3, 220(484)x2, 225(495)x2, 230(506)x2
Other
Single Leg - Leg Press: warmups, 100x3x6
Main
3board(paused): warmups, 150x4, 180(396)x4, 205(451)x4, 210(462)x4, 215x4, 220x4
Pec Dec Flyes: 47x10x3
Rev Delt machine: 47x10x3
Stretch
Notes
Felt stiff/sore to start with, but got into it by the top weights, pleased with the 230 as I was getting tired by that point. The 3board could have been better, but is expected, still 220 is good.
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