Jonathan (3/11) Sheiko37:w1d3

Bench Pyramid
warm ups: 130*7*1, 140*6*1, 155*5*1, 165*4*1,
180*3 @ 7
180*3 @ 7
190*2 @ 8
190*2 @ 8
180*3 @ 8
180*3 @ 8
warm downs: 165*4*1, 155*6*1, 140*8*1, 130*10*1

Squat
warm ups: 165*5*1, 195*4*2, 230*3*2
245*3 @ 7
245*3 @ 8+
245*3 @ 8
245*3 @ 8
245*3 @ 8
245*3 @ 8+

Dumbell Flys and shit