24/09
Upper day 1:
Reverse band bench: BARx6x2, 60x5x2 ( bands), 100×4, 140×3, 180x2x3
MG decline bench: 100×5, 130×4, 152.5x3x3
WG bar row (strict): 80×6, 110x5x3, 90×7
Abs: Hanging leg raise (2 sec pause), 4 sets 10 reps
Stretching: 25 mins
All reps paused on the bench. Bar speed good all round.