so...ive decided to rename the bench press day to "Press Assistance Day" as it seems more appropriate

i had a good workout on the whole. i weighed myself in today morning completely unfed and after i took a huge dump and i was 178. when i went to the gym in the evening and weighed myself post workout i weighed in at 183. i guess i ate a lot of food yesterday. but good news is that the extra weight is looking good

Close Grip Bench Press
- bar x 10 reps
- 135 lbs x 3 reps
- 155 lbs x 3 reps
- 175 lbs x 3 reps
- 185 lbs x 2 reps
- 195 lbs x 1 rep
im just doing this exercise to remember some motions of the flat bench press.

Pull-ups
- 5 sets x 5 reps
i focussed on putting my feet out ahead of me and to hang in a neutral position.

Standing Unilateral Dumbbell Shoulder Press superset with Lat Pull Downs
- Unilateral Presses = 30 lbs x 15 reps x 2 sets
- Lat Pull Downs = 100 lbs x 15 reps x 2 sets

Dips superset with Lying Dumbbell Extensions
- Dips = 8 reps x 3 sets
- Lying Extensions = 15 lbs x 8 reps x 3 sets
i should've stuck to bent arm pullovers today as my second exercise in the superset.

Ab Work
- Plank Test from 8 inch platform feet elevated @ 1 minute 30 seconds
- Lat Pull Down Sit-ups = 70 lbs x 10 reps x 1 set