Mon., Jan. 7, 2013, Chest/ Tri's

I got a good pump today. I was actually suprised at how good a pump, because I didn't get enough sleep last night and was very tired. Not much volume was needed- muscle was stimulated and I got out of there. Here is the workout:

Inlcine dumbell press: 30's-20; 40's-15; 50's-10; 60's-10; 70's-10; 80's-10; 90's-10; 100's-9
cable cross overs: 80-10,10,?, 2 sets standing on the bosu ball: 50-10,?
incline hammer strength press: 180-10,8
rope pushdown: 80-15; 110-12; 130-?+ rest-pause
lying 1-arm extension: 20-6; 30-6; 40-?
machine 1-arm extension: 95-15,9