[The Professor]

DE Chest ... nothing special

Started with some good AMs and SLDeads and sumo deads -- all just the bar, all just to get the blood going to the muscles from yesterday.

Warmups (tri extensions, press downs, face oulls)

Bench
Bar x lots (illegally wide, regular, and narrow grips)
95 x 15
135 x 5
135 x 3 x 8sets (3@ comp grip, 3@ narrower grip, 3@ very narrow grip ... all on a strick 45sec clock)

Plate-loaded Bench Machine (I know, I know ... I gave myself enough grief in my head)
90 x 5
110 x 5
140 x 5
160 x 3
180 x 3

Close-grip Presses (middle fingers touching the smooth)
135 x 6, 4, 5

Low Rows (HS plate-loaded)
98 x 10
188 x 10 x 3sets

High Rows (HS plate-loaded)
182 x 10 x 3sets

Lat Pull Downs (different brand, same idea plate-loaded machine)
180+ (don't know how much the arms alone are; but 4 plates total) x 10 x 3sets

Shrugs
135 x 10
225 x 10
315 x 10
365 x 7 (I really just finally ran out of gas -- I can usually do more than that; but not today)

Internal & External Shoulder Rotations (SS w/o any rest)
20# x 10 x 4sets

Ended up being kind of a high volume, fast paced day ... which is, I guess, what it's supposed to be. All the accessory and support exercises (especially all the pulling) was done with as much speed/explosiveness as I could muster, while still keeping everything "under control."

I really can't wait to do some bench work with my bands next week. That's gonna be fun.