benching

rehab,Prehab and stuff:
eliptical x 3mins
i tonic:
quads
hams
hips
adductors
chest
shoulders
calfs

Bench
90 3 x 6

3 boards w/ thumb length from the smooth
100 x 5
110 x 3
115 x 3
115 x 5

dumbells
30s
3 x 12

lats
worked up to heavy 12

lat. raises
12s 2 x 10 s/s w/band oull aparts

rolling dumbell extensions
3 x 12

one gun set