All Notation: Weight x Reps x Sets. Workout done at the gym on Naval Submarine Base Bangor, WA.
Flat Bench Press w/40 pounds of chain: 75x3, 95x3, 115x3, 135x3x8, 160x2, 180x1
4-Board Press: 185x3, 210x3, 235x3. Compared to the second set, the third one was cleaner and faster. Didn't even need the spotter beyond making sure I didn't drop the bar on myself (I was not in a rack). Probably should have gone for a bigger triple but no harm no foul.
T-Bar Row (1RM test): 50x5, 65x5, 80x5, 95x3, 110x2, 125x1, 140x1, 155x1 (1RM - gradually got it all the way to the top and could not pull the second one beyond the halfway point), 170x0 (stalled halfway up and i kept pulling trying to see if I could bust the sticking point but no dice)
Hoist Roc-It Shoulder Presses (Neutral Grip): 76x10x5
Had a barbecue to cook up, so I bailed.