Awesome

Last day of vacation and what better way to end it than with getting up at 4:30am to hit a 6am training session.   Hit some Extreme Rush (grape flavour) and off I went.

Bench Press - Week 3 of 531 using 310 as working max
235x5   265x3   295x5   **First two sets were easy and the third was a little challenging.  Nothing serious though. All reps were controlled and with a pause at the bottom.  I probably had 2 reps left on last set.

CSR- (used Fat Gripz) -  2plates x 15,    3plates x 10,   3plates x 10 reps
Bench Press                  - 225 x 8,            225 x 8,           225 x 8 reps
**Using the Fat Gripz turned the CSR's into a really hard exercise.  I have used 6 plates on this thing but I need the grip work.   The bench press sets were again controlled and with a pause a the bottom.

Med. Ball Pushups-  10 , 10,  12 reps
Face Pulls @ 45lbs -20,  20,  20 reps
**Huge pump.  Felt really good to do these.

Tricep Pressdowns- (used Fat Gripz)
40lbs x 20 reps,  50lbs x 20 reps,  60lbs x 20 reps
**Triceps were burning quite badly. 

To sum up this workout.........AWESOME.