It's been a busy week so far. I have managed to train just not had time to upload it until now.

Friday
Bench - 180x12, 242x8, 310x3, 340x1, 350x1.
One Arm Rows - 135x8/8, 155x7/7x7/7
Decline Tri Ext - 55'sx8x8x8
Front Raise - 55'sx8
Side Raise - 55'sx8
Seated Inc Rear - 35'sx15

Saturday and Sunday I did cardio which was the Eliptical plus a 30lb weight vest for 25 and 30 minutes

Monday
Press - 135x10, 180x5, 190x5x5
Chins - 45x8, 90x5, 110x5
Dips - 135x8, 190x5x5
6x1min30 sec rounds of bag work

Nick