Bench

Brutal Today
worked up to 90 x 7 very easily but chest was sore

Floor press
60 x 8
80 x 8
90 x 5
100 x 4

dumbells inclince
70lb'ers 3 x 10

flies
3 x 12

lat pull down
4 x 12

lat raises
2 x 15 back2back

gun curls

DE upper

Speed bench 8 x 3 @ 75kgs (3 grips)

Declines
40 x 20
60 x 15
70 x 12
85 x 10 + 1 for the road
60 x 20

Pin lockouts (estimation of about a 5 board pin-height) - Rack 32
60 x 8
80 x 8
100 x 6
110 x 5
120 x 5

bent over dumbell rows
worked up to the 30s x 10 each side

Chuck V Pull downs
3 back 2 back sets of 12s

shoulder press
50 x 12
60 x 12
70 x 12

Gun work

Squat/Deadlift

Low Box Squat
60 x 5
80 x 3
100 x 3
115 x 3
125 x 5 (think this is a 5rep PR)

Drop back set, no belt, no Box
100 x 20! (pb)

deadlifts +mini band
60 x 6
100 x 6
140 x 3
170 x 5

Pull throughs
3 x 12

shrugs
90 4 x 15

ab slings
3 x 12

Found the workout slugish. box squats werent as explosive as i hope. deadlifts were piss though

ME bench

Bench:
92.5 3 x6

Shirt on (loose shirt. collar riding high round neck, no belt)
100 x 3
105 2 x 3 (touched on the last 2 reps but lifted head)

3 boards
105 x 2 (felt twinge in chest so left it)

lat pull downs
3 x 10

band pull aparts
2 x 12

Rolling Tricep extensions
10s x 15
12s x 15
15s x 15

gun work and some extensions

DE Upper AND Lower

Due to missing a day i had to combine two workouts which made it for tough one!

speed bench With 70kgs (3 grips) 6 x 3
Speed bench with doubled mini bands +60kgs of bar weight 3 x 3 (3 grips)

Decline barbell
80 2 x 8, 1 x 10

seated rows 3 x 12

hamstring curls 3 x 12
s/s with extensions 3 x 15

barbell shrugs
3 x 15

ME squat/DL

Low box Squat
worked up to 120 2 x 5

no box:
90 x 20! easy

deadlifts w/minibands
worked up to 160 3 x 3 very handy

ab wheel with knees
2 x 10

ab slings
3 x 12

gun work

http://www.youtube.com/watch?v=z3ARJw65seI

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