Bench Assistance. Friday, 4/1/11.

Shoulder Press 4x5
90, 85, 85, 85

Close-Grip Pin Press 4x5
135, 135, 135, 135
-> w/ pin height about 5 inches off chest

Weighted Pullups (semi-wide hammer grip) 4x5
-> all @ BW+35

Upright Rows 4x5
-> all w/ 60bb (not too heavy)

Biceps
-> 60 bb (open curl) -> 20s (hammer grip)
-> 1st set: 10 reps -> 8 reps; 2nd set: 7r -> 6r; 3rd set: 7r -> 6r

Triceps
-> BW Dips -> 100 lbs on Dip Machine
-> 1st set: 10 reps -> 10 reps; 2nd set: 7r -> 8r; 3rd set: 7r -> 8r

Super Incline Flys 1x10, 2x8
-> all w/ 15s

Rear Delts 3x15
(laying down on bench w/ elbows bent ~90 degree angle)
-> all w/ 15s

**** WEIGH-IN: 139 LBS ****