All Notation: Weight x Reps x Sets
Bench Press: 80x5, 100x5, 120x3, 140x2, 160x5, 180x3, 200x1, 220x1. It has been a long time since I have done the bench press so I skipped the pushups and went for a max, instead. I was happy: it has been a long time since I benched 220 and it went up fast and clean. So whatever I am doing is working.
Assisted Chinup (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps
T-Bar Rows: 65x20x3. Most I did in a shot was 16, then a few seconds breather to get the rest. Least was the last set: 11 then 6 then 3.
Hoist Assisted Dip Machine (weight is with assistance): 92x20x3. most reps in a shot was 20, least was 16.
Lying Leg Raises: 6 sets to failure