A short chest day because my partner was running late and had to get home early.
Barbell 18s: 6 reps with wide, medium, and narrow grip = 1 set ... for 3 sets
Barbell floor presses: triples worked up to singles. I was pretty fried after the 18s, though
DB inclines: only did 2 sets
Overhead 20# medicine ball throws (straight down to the ground): did this as a set between the two incline sets, then for a 30 second run after the second incline set. my partner hit 20 throws in 30 seconds, I only hit 15 throws in 30 secs ... then I fell to the ground.
This is when my partner went home; but I didn't feel quite done; so I headed over to the assisted dip/pull-up machine and did 3 sets of 10/10/6 dips superset with natural/medium/natural grip pull-ups of 10/7/8.
I was beat by the end.
All done in an hour, including the warmups on the bike and with overhead cable extensions.
