5-9-10 Bench

went by myself so I had to deal with semi-competent spotters

Bench with pauses

195 x 2 easy, no lift off

200 x 2 lift off

205 x 1 + spot, lift off, the spotter helped too early, but I don't think I would have gotten it

195 x 3 no lift off, spotter touched the bar on the last rep, but I don't think he helped, regardless I would have had the lift either way. This would have been a PR. I hit 195 x 4 before, but that was touch n go and had a slight spot on last rep.

3 Second Pause Bench

155 x 4

165 x 3 x 2

Incline Dumbbell Press

55's x 10 then I decided not to do any more

Triceps Pushdowns

150 x 10 with short bar

150 x 10 x 2 with metal "V"

Cable Flyes

60 x 10

70 x 10 x 2

Close Grip Pulldown

180 x 8

210 x 6

220 x 5 not good form or range of motion

Curls

80 x 6 x 3

Triceps Extension

22.5 x 10 per arm x 2

Weigh In: 154.5 lbs

Abs in room