Incline Hammer Press 4 x 10
Flat Dumbbell Press 3 x 10
Pec Dec Flys 3 x 10
Pause Sets Flat Bench on Smith Machine 5 x 10 (got up to 315lbs last two sets)
Was setting up for the first rep at 170, got into position and as I was getting ready my right knee which was tender to begin with made an interesting sound. Stepped back for a minute, went to go again and it made more noise then I like again. Called it a night there, didn't want to risk the deadlifts tomorrow and squats on Monday.
Supposedly my butt came up first on rep four and the bar got away from me and that's all she wrote. Still it's a PR for weight and reps so it's not all bad.
Wide Grip Pull Ups 3 x 10
Dumbbell Rows 4 x 10
Close Grip Pull Downs 4 x 10
TBar Row 4 x 10
Deadlifts 15 x 275lbs, 12 x 295lbs, 10 x 315lbs, 8 x 365lbs, 8 x 405lbs
Amongst the myriad of other things I need to work on I can add another today. I'm coming up on my toes instead of staying flat. Oh well if it was easy everyone would be doing them and they wouldn't be in the Olympics.