Friday night sess

20 mins on tread, dynamic warm up

DE Bench with red bands
115lbs x 9 sets of 3, reg, wide and narrow grip

DB Military                             DB Rows
55lbs x 4                                 70lbs x 12/arm
55lbs x 5                                  "       x 10/arm
55lbs x 5,                                  "      x 12/arm
40lbs x 6

Close Grip Pull Downs
80lbs x 15
"
90lbs x 15

Band Push downs (two red bands) x 20 x 2 sets, last set double bands x 10, +10 with single band
Band Curls (purple) x 25 x 3 sets

                                                             ...
                   Curls at the "old" Defranco's location circa 2009.  No big deal.



Finished with 40 mins on tread. 

Cardio tomorrow, and working up to Squat and Bench 1RM on Sunday, hopefully with a couple of long lost training partners....