Sat ME Bench

Situps
Shoulder Complex
Hip Swings

Flat Bench
2 x ??? x bar
5 x bar + dbl minis
5 x 135 + " "
5 x 185 + " "
3 x 225 + " "
1 x 245 + " "
2 x m x 265 + dbl minis
2 x 225 + dbl minis
5 x 185 + " "

Recently read on elitefts.com that dbl minis are about 30# on the bottom and 80# @ the top.

Flat bench 5 boards
8 x 295
5 x 325
3 x 345
1 x 365

1 arm rope pushdowns
8 x 80 ea
3 x 8 x 90 ea

bent over cheat flies
8 x 40's
3 x 8 x 45's

50 minutes bike

Bwt this AM 251. Bwt post workout 249.

Good crew today. Jeff A. Lance, Manny, Sean and me. Manny is doing well since his shoulder surgery and Sean is going to be good. Kid has an extra gear when he gets mad @ the bar. He's never held 315 and he tripled it on 6 boards. Sounds high but his arms are so long he still had a 4"- 6" stroke off of that. Good day all the way around.

Gotta go see what I can do around the house before we go to Annystin's b-day party. She is 10 as of yesterday.

Sad news. Herb Peters of Fulfilled Prophecy passed away this week. His daughter Holly has picked up the torch.

Lots of crazy things at work in the world some real ugly times are right around the corner. If you aren't right with God or don't have a relationship with him, it is time to get that done. Check out fulfilledpropecy.com. Get in your Bible and read John 3. Jesus died for you and was raised from the dead and He wants a relationship with you.

Maranatha

God Bless