Bench Press:
Empty bar 10x, 65lb 8x, 75lb 6x, 95lb between 5 & 8x (I can't remember what I got I think only 5) Then worked my way back down again to the empty bar for 17x.
In between the sets I did:
35lb dumbell rows 5x (each arm) 3 sets (?)
Hanging chin raises: about 5 seconds 3x, 4x, 5x, 6x
Light dumbell Flys for traps, high reps. A couple of different variations and weights. Then some band pulls for triceps, chair dips and pushups.
Happy with my effort tonight, managed to get to the point of jelly arms :) just wish the weight would start improving. I'll get there though...
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