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4/12/2011 4:03:11 PM - Ben Brand
Monday speed bench

Speed bench with minis
bar x25
135 x10
185 x5
225 3 sets x3
275 3 sets x3
315 3 sets x3

Incline dumbbell's
90's with minis around back
3 sets x12

Rope pushdowns
4 sets x15

Standing military press
135 x10
185 2 sets x12

Barbell high pulls
135 3 sets x12

That's all I know I've been bitching a lot lately about work but here is some more. We've gone to a 6 12's which is 12 hour shifts 6 days a week. I work at a oil refinery that was shut down last year and then bought by another company. I guess they see that the price of oil is really high right now and they want to plant up in running as soon as possible. It's been hard to get good training in during this but I need to keep pushing hard!!!

Thanks for reading!,
Ben Brand

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