This is my first post for my training blog. As Ironbar progresses these will turn into a fully interactive design where you will beable to select a date and see what I ate and what I did for that day.

Layout
weight x reps x sets 

ME Bench
Warm Up with just the bar - getting form in check, streching
Warm Up 225lbs x10
405lbs x3x8
455lbs x1
Floor Press
135lbs weight 135 lbs band resistance x 10 x 2
225lbs weight 135 lbs band resistance x10 x 2
315lbs weight 135 lbs band resistance x 5 x 2 (on a small note, on the 5th rep of the first set I managed to hit to hooks and about killed myself. Was a pleasent experince for all involved)

Overhead Cable Press w/Rope
200lbs x 10 x 4
Lying Tricep Extension w/Dumbell(one arm at a time, doing both arms = 1 set)
50lbs x 10 x 2
60lbs x 10 x 2
Tricep Ladders
Body weight & EFS Monster Mini Band x 10 x 2
**A tricep ladder is performed on a smith bench machine. Starting at the bottom rung with a close grip perform a push up. One set consists of going up 5 rungs and back down to the bottom. Performing 10 presses per rung.

Seated Cable Rows
220lbs x 20 x 2
220lbs x 15 x 2
**Performed with 110 lbs in each hand on a smith machine with individual handels for each arm

Standing Barbell Curls
95lbs x 10 x 1
115lbs x 7 x 1

Hammer Curls w /dumbells
50lbs x 10 x 3

Overhead Cable Curls
50lbs x 10 x 2
60lbs x 7 x 1

Abs
Gym closed...no time :(