Not a very strong work out. I was at the 14 Wing Powerhouse for about an hour and still managed to get a good pump.
Leg Swings and Stretching.
Bench Press - bar/12 reps, 135lbs/16 reps, 225lbs/12 reps, 315lbs/5 reps.
Bench Press - 365lbs/miss DAMN!!!, 365/1 rep touch and go, 5 sets/2, 2, 2, 2, 3 reps/315lbs.
Pump / Support Phase
Lat Pull Downs - 140lbs/12 reps, 180lbs/12 reps, 200lbs/10 reps.
Seated Machine Flys - 1 set/12 reps/205lbs.
Short and Sweet. A good pump then home to my lovely wife.