11 November 2012
Bench press 330 lbs. x 4 sets x 2, 1 set x 1, back-off 245 lbs. x 6
One-arm DB row (100 lbs.) 3 sets x 6
Seated Smith machine BTN press 4 sets
Straight-arm pulldown 3 sets x 6
Tricep pushdowns 3 sets, heavy
DB concentration curls 4 sets x 6
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