A.M. - Weights

Smith Machine Bench Press - 10/8/7/6
#{200, 210, 220, 230}

[Incline Smith Machine Bench Press - 10/8/7/6
Standing Front Plate Raise - 10/10/10/10]
#{170, 175, 180, 185}
#{45, 45, 45, 45}

Decline Smith Machine Bench Press - 10/8/7/6
#{180, 200, 210, 220}

[Close-Grip Smith Machine Bench Press - 12/10/8/6
Dumbbell Pullover - 10/8/7/6]
#{120, 140, 160, 180}
#{50, 55, 60, 65}

[Tower Cable Flye (Low) - 10/8/6
Tower Cable Flye (Med-High) - 10/8/6]
#{60, 65, 70}
#{60, 65, 70}

[Skullcrushers - 10/8/6
Triceps Kickback (Twist In to Back) - 10/8/6]
#{70, 80, 90}
#{25, 30, 35}

Overhead Dumbbell Triceps Extension (single dumbbell) - 10/8/6
#{50, 55, 60}

[Triceps Rope Pushdown - 10/8/6-Failure
Triceps Single Handle Pulldown - 20/15/10-Failure
Triceps Single Handle Pushdown - 20/15/10-Failure]
#{60, 70, 85-60}
#{12.5, 15, 20-10}
#{12.5, 15, 20-10}

Dip Station (Chest) - 15/12/10
#{Bodyweight}

Triceps Rope Pushdown - 3 (Omni-Concentration Pauses)
#{65-57.5}

Est. Calories ~ 840

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 485



Incline benches on the smith machine are weird so I'll probably stick with dumbbells from now on or just use the press machine. Not much of note today other than using a lighter dumbbell for the overhead extensions seemed to help my neck a bit. Also, hit the Omni-Concentration link for more info on that technique. It absolutely destroyed my triceps and wound up being just the finisher I was looking for, so thanks to the good folks over at MuscleHack.