Week 4 / Day 1

11/09/08
Dynamic Bench Press: 8 sets of 3 @ 60% (alternate close, medium, and wide grip each set)
- 150 x 3, 3, 3, 3, 3, 3, 3, 3
Rack Lockouts: 3 sets of 3 (4 - 5 inch range of motion)
- 225 x 3
- 275 x 3
- 300 x 3
(grip was inbetween close grip and regular)
DB Incline Bench Press: 3 sets of 10
- 65 x 10
- 70 x 10
- 70 x 10
Horizontal Cable Row: 3 sets of 10
- 180 x 10, 10, 10
Farmers Walk: 3 sets of 30 steps w/ 105# DB in each hand
Tricep Pushdowns: 4 sets of 12