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| 1 | Bench Press:
135*8 185*8 225*5 265*5 265*5 265*5 DB Press (flat):
Seated BB Press:
Close Grip Bench:
Tri Extensions:
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| 2 | Bench Press:
135*8 135*8 185*8 225*8 275*5 305*4 305*5 305*3 (different grips on last 3 sets) Seated BB Press:
DB Press (flat):
Dips 45*11 45*8 45*6 Tri Extensions:
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| 3 | Close Grips:
135*8 185*8 205*5 225*5 245*5 265*5 Seated DB Press:
Incline Front DB Raise:
Palms facing DB Ext:
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Bench Press:
135*8 135*8 185*8 225*8 275*5 305*3 315*3 325*3 DB Press (flat):
Seated BB Press:
Bench Machine:
Tri Extensions:
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| 4 | Bench Press:
135*8 135*8 185*8 225*8 280*5 330*3 340*3 340*3 (last 2 sets with bench shirt) Seated BB Press:
DB Press (flat):
Incline Close Grip:
Paul Dicks' Press:
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| 5 | Close Grips:
135*8 185*8 205*3 225*3 245*3 275*3 295*3 315*3 Seated DB Press:
Incline Front DB Raise:
Palms facing DB Ext:
BB Row:
Incline Trunk Curl:
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Bench Press:
135*8 185*3 225*3 275*3 325*1 Seated DB Press:
DB Front Raise:
Paul Dicks' Press:
Reverse Hyper:
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| 5 | Raw Meet: BP 314 340 |
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| 6 | (note: raw meet was yesterday)
Bench: 10 sets of 3 @ 195 Paul Dicks Press:
Tri ext to neck:
DB Press: 50*8 60*8 60*8 Plate Raise:
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Board Press:
3 boards narrow grip 345 BB Ext on floor(paused)
DB ext on floor: (palms in)
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| 7 | Bench:
10 sets of 3 @ 205 Paul Dicks Press:
Tri ext to neck:
DB Press: 50*8 60*8 70*8 Plate Raise:
Reverse Hyper:
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AM
Board Press:
BB Ext on floor(paused)
DB ext on floor: (palms in)
DB Laterals:
PM Chins:
Laterals:
Incline Curls:
Reverse Hyper:
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| 8 | Bench:
10 sets of 3 @ 215 Paul Dicks Press:
Tri ext to neck:
DB Press: 60*8 70*8 70*8 Plate Raise:
Reverse Hyper:
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AM
Board Press:
BB Ext on floor(paused)
DB ext on floor: (palms in)
Weighted Situps:
PM Chins:
Incline Curls:
Leg Raises:
Reverse Hyper:
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| 9 | Bench:
10 sets of 3 @ 215 Paul Dicks Press:
Tri ext to neck:
DB Press: 60*8 70*8 80*8 Plate Raise:
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Board Press:
3 boards narrow grip 385 3 boards wide grip 395 BB Ext on floor(paused)
Dips:
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| 10 |
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