Chest

Weight: 179.8

Competition Bench 65% x 3 reps x 8 sets

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

Close Grip DB 70% x 5 reps x 3 sets

85 x 5

85 x 5

85 x 7 great weight

Ring supersets (flys/press)

BW x 10 each

BW x 10

BW x 10 (7+3)

Cable rear Delt pulls

50 x 13

50 x 12

50 x 

Barbell Straight Wrist Curls

70 x 9

70 x 8

DB burnouts

30 x 8, 25 x 9, 20 x 8, 15 x 7, 10 x 14, 5 x 20 no break between weight drops

Calf raises 

220 x 10 x 3 x 3 positions