09-14-2012 Workout

SWISS BAR PRESS
Set 1: 45 lbs x 10
Set 2: 95 lbs x 5
Set 3: 135 lbs x 3
Set 4: 155 lbs x 1
Set 5: 185 lbs x 1
Set 6: 205 lbs x 1
Set 7: 235 lbs x 1
Set 8: 245 lbs x 1

SPEED BENCH
Set 1: 45 lbs x 3
Set 2: 135 lbs x 2
Set 3: 185 lbs x 2
Set 4: 185 lbs x 2
Set 5: 225 lbs x 2
Set 6: 225 lbs x 2
Set 7: 225 lbs x 2
Set 8: 225 lbs x 2

No bands today, just wanted to get a feel for the speed without them first.

DUMBBELL ROWS
Set 1: 140 lbs x 5
Set 2: 140 lbs x 20

DUMBBELL EXTENSIONS
Set 1: 45 lbs x 8
Set 2: 45 lbs x 8
Set 3: 45 lbs x 8

FACE PULLS
Set 1: 130 lbs x 15
Set 2: 130 lbs x 15
Set 3: 130 lbs x 15

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