Warmups
Band Pushdowns + Band Rows: 2px15x3
Main
Bench+dm: warmups, 90x3x8
Bench(long pause): 100x6, 130x6, 150x6, 150x3
Shoulder press: 67x6x4
Other
Chins: 0x5x3
Neutral grip Rows: 67x10, 84x10, 96x10
Shrugs: 96x15, stackx15
Treadmill: 10minutes moderate/hard
Rear delt machine: 47x15x3
Stretch
Notes
Triceps felt tired and sore. The 'speed' bench was OK, but the fatigue was digging in on the bench, the second set of 150 was a waste. Otherwise, OK.
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