Bench Singles. Tues. 11/29.

Bench 3x1
-> Warm-Ups: Bar x15, Bar x10, Bar x10, Bar x8, 75x3, 95x1, 115x1
-> First Attempt: 145x1
-> First Attempt (again): 145x1
-> Second Attempt: 165x1 (lifted butt up, & my right elbow is still way in. right arm is also the weak part).

Pause Bench 4x3 (@ 1 sec.)
125, 125, 125, 125

Pendlay Rows 3x9
95, 95, 95

Pullups 3x8
-> all BW

Dips
-> BWx6, BWx6, BWx10

Shrug Machine
3pes x7 -> (stopped early because my upper back/spine was hurting in that position)
2.5pes x10 -> (switched to facing inward but my upper back/spine was still hurting)
1pes x40 -> (upper back/spine felt much better with only a plate but still hurt after I put the weight down ... is this from bad posture while sitting in front of a computer and writing papers??)

Db Curls 2x10
-> all w/ 20s

**** (WEIGH-IN: 144 LBS) ****