Worked out at work today. My place of employment has a fairly well equiped gym. Nothing I would do heavy gear work in but Dynamic Effort work is fine.
Speed Bench - Warm Up Sets, 12 sets/3 reps/225lbs. on one minute.
Barbell Rows - 225lbs/8 reps, 245lbs/8 reps, 275lbs/8 reps.
Lat Pull Downs - 3 sets/8 reps/200lbs.
Dumbbell Conc Curls - 3 sets/8 reps/50lbs.
Dumbbell Side Laterals - 25lbs/12 reps, 35lbs/12 reps.
I really liked the barbell rows. Going this heavy felt great. Saturday The boys and I will be benching again in Digby.