[superbilt]

7/20/05 bench day
bench with 4sec pause on chest-195*3sets of 4
isometric bench (3positions 6 sec pause)- 180* 3x4
db rows-90*8,8,7
heavy partials-250*6, 265*5,5
seated rows-140*8, 150*8,8
dips-45*3sets of 3
supine chines-3x5
speed bench-140*8sets of 3
bb curls-85*8,8
ballistic bench(smith machine)-50*5sets of 2
elbows out ext-30*12,12,12
db front raises-30*8,8,8

run 1mile in 7:06
3sets of 5 clapping pushups