I had to fast last night for some blood work this morning so I wasn't sure how my work out was going to go. It did turn out great. Here it is.
Warm Up - 10 minutes Cybex Arc Trainer.
Dips - 70lbs assistance/8 reps, body weight/6 reps, body weight/6 reps.
Parallel Grip Pull Ups - 110lbs/8 reps, 100lbs/8 reps, 90lbs/8 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/3 reps, 295lbs/2 reps, 315lbs/miss.
Three Board Press - 295lbs/6 reps, 305lbs/5 reps, 315lbs/4 reps, 325lbs/3 reps, 335lbs/2 reps, 345lbs/1 rep.
Cable Extensions - 187.5lbs/12 reps, 187.5lbs/12 reps.
Alt Dumbbell Ext. - 45lbs/12 reps, 55lbs/12 reps.
Elbow Plank - 60 seconds.
10 Sec hold Crunches with feet up - 10 reps.
Hanging Knee Ups with 2 sec pause - 20 reps.
Right Side Plank - 20 seconds.
Left Side Plank - 20 seconds
Full Sit Ups - 10 reps.
Benching 295lbs for 2 reps is good for me and 345lbs 3 board press is also good considering my best raw bench press is only 335lbs. I would like the pull ups to get easier quicker but they don't seem to be. Today the pull ups where better. I am getting stronger and the numbers are showing it.