Took a few days off from updating this thing, but not from training. Here's what went down today:
dynamic effort bench day
medium grip bench - 135, 10x3, 30 seconds rest
db bench - 50s, 3x10-15
kroc rows - 80x20,12,9
neutral grip pulldowns - 100x15,12
tricep pushdowns - 100x12, 80x15
overhead...