Chest

01/20/14

DB Bench Press (80) 15, (100) 12, (105) 12, (110) 8, (115) 7
Incline DB Bench Press (100) 10, (90) 8, (80) 10
Cable Crossover (25) 12, 12, 12, 12
Ring Dips (strict) 3 x 15

Back & "DT" (Deadlift, hang clean, push jerk), Muscle ups

10/04/13

Wide Grip Pullups (strict) 3 x 10
Lat Pull Downs (wide grip) (140) 15, (160) 12, (180) 10
Lat Pull Downs (close grip, heavy) (180) 8, 8, (160) 8
Cable Rows (close grip) (140) 10, (160) 10, (180) 10
Bent-over Barbell Rows (115) 3 x 10

"DT"
Supposed to be 5 rounds, we only did 3 considering the previous workout.
3 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
---
Bar Muscle Ups (assisted with light power band) x 4
Bar Muscle Ups x 4

Chest, Week 8, Day 49 Y3T

03/30/12
6 Exercises: 3-4 sets, (weight) 12-14 reps
30-60 second rest periods

Warm up, Smith Pushups: 20, 20, 15
Incline DB Press: (100) 14, 14, [(100) 8 (75) 4]
HS Incline Press: (150) 14, 14, 14, 14
Cable Cross Over: (22.5) 15, (27.5) 15, 15
Incline Fly: (50) 14, 14, 12
Weighted Dips: (45) 15, 12, 9 (0) 10