Luke 2-8-11 Bench

Bench with full commands

195 x 1 @ 8.5

195 x 1 @ 8.5

210 x 1 @ 9.5

Pause Bench with 3 second Nick O count

175 x 3 @ 9

185 x 3 @ 10

185 x 3 @ 10

Triceps Pushdown

130 x 10

140 x 10

150 x 10 x 2

Barbell Shrugs

225 x 10

315 x 10

405 x 6

435 x 3

superset with wide grip pull ups

BW x 20, 16, 16

Cable Rows on the machine with 2 handles

160 x 10

180 x 10

200 x 10

140 x 10

The Gripper