Wed. 12/9 Chest and arms

Slight incline db press; 40/8, 40/8 (warm up) 45/7, 45/8, 50/8
Push ups; 20, 20, 16, 17
Flat bar x; 40/12, 45/12, 50/8
Barbell curl; 30/8, 30/8 (warm up) 40/8, 40/5
Pressdown; 47.5/8, 47.5/8 (warm up) 50/6, 50/5
Rope curl ss; 30/12, 35/12
w/ db ext; 35/12, 35/10