20110620 TRIS BACK TRAPS

weight start: 89.2 kg
weight finish: 88 kg

(note: these weights + reps are just the maximum values, i do several sets working up to these, but there's no reason to record them. i'm only concerned with increasing my maximum values)

TRIS
benchpress close grip (________m_m_______) barbell
40 kg x 2 reps

skull crusher close grip (__/\m^m/\__)
15 kg x 6 reps

benchpress close grip ([]m[][]m[]) dumbbells
24 kg (x2 = 48 kg total) x 4 reps

pushdown bar wire
45 kg x 10 reps

BACK
(i have large back muscles so i dont work them as much)
seated row cable close grip //\\
47 kg x 10 reps

lower lumbar raises
10 kg x 10 reps

TRAPS
shrugs dumbbells
32 kg (x2 = 64 kg total) x 3 reps (x2 forward and backward = 6 reps)