Warmups
Treadmill: 5minutes light
Main
Ballistic bench: warmups, 20(44)x5, 30(66)x4, 40(88)x3x2, 50(110)x2x4
Db Flyes: 18.5x8x3
Rear Delt machine: 3 sets to 77.5x10
Other
X-Trainer: 20minutes (#5-6/60-85rpm)
Notes
Not recovering as well as I would like, so I have added in some speed work, two sessions is what it typically takes for me to get ' up to speed'.
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