Slow day at work so I brought my gear.
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 205lbs/8 reps.
Band Bench Press - 10 sets/3 reps/205lbs + orange light bands.
*3 minutes rest after each set*
Upper Back Work
Alternate the following
Dumbbell Rows - 4 sets/8 reps per side/95lbs.
Lat Pull Downs - 4 sets/8 reps/160lbs.
Good work out. With everthing as busy as it is lately it's nice to get a work out in during work. All the bench work was explosive with a solid pause at chest and lock out. I'm still concentrating on bending the bar towards my feet. It's really helping keep my elbows tucked.