[BigMikeD]

10/22 Chest / Back / Tris

Weight: 239 ( it was a fun weekend)

Flat BB press
185 x warm
245 x 8 x 1 set (Big Smile after i racked this one!)
250 x 6 x 3
250 x 5 x 1

Incline DB press
70's x 8 x 4 sets (form check, 85's on Friday)

Flat DB fly
35's x 8 x 4 sets

Bent over rows
135 x 8 x 2 sets
155 x 6 x 2 sets

Lat Pull downs
155 x 8 x 2 sets
165 x 6 x 2 sets

Skull Crushers / Close grip press Supersets
60 x 10 x 4 sets (both)

strait bar Cable extensions
150 x 10 x 3 sets

Cardio: Treadmill x 30mins x 10.0 incline x 3.2mph

Also a special F*ck you to those fires in Malibu... nothing like a lung full of ash.