08/11
Day 4:
Dips: 4 sets 6 reps
Standing log press: 45×8, 65×6, 85x5x3
WG pull down (behind neck): 5 sets 6 reps up to 70k 4 #2 bands
Hammer curl (short pause): up to 20x8x4
Decline oblique crunch (2 sec pause): 4 sets 10 reps
Stretching: 5 mins
Only 3 weeks until the comp.