8/17/16

So I had a bunch of crossfit/clean and jerk stuff planned for the day... but apparently the fucking crossfit gym I go to was 'reserved' ... so I went to the bodybuilding gym in stead. Still got a great workout in, but it really pissed me off not being able to do what I had planned out.

A.

Every 2 for 20 (10 sets):

Bench Press x 2 reps

-185#, 185#, 195#, 195#, 205#, 205#, 215#, 215#, 220#, 220#

B.
3 Giant Sets, at a continuous pace:
Strict Weighted Pull-up (25#) x 8-10 reps
Close Grip Bench Press (135#) x 8-10 reps
Bent Over BB Row, Supinated (135#) x 8-10 reps
Strict Weighted Dips (25#) x 8-10 reps

-Complete ... thought this was going to be too easy, but this became pretty challenging by the last set. 

C.

3 Sets:

Leaning Back 20 Degrees EZ Bar Curl (use preach bench and keep elbows forward) x 8-12 reps 

Standing EZ Bar Curl x 8 – 12 reps 

Standing EZ Bar Curl, Bent Forward 8 – 12 reps 

Rest :60 

-Used an EZ Bar w/ 20# on it (10# on each side) ... this was BRUTAL, the biggest bicep pump I've had in a very long time. 

D. 

3 Sets: 

EZ Tricep Extension to Forehead x 8-12 reps 

EZ Tricep Pullover and Extension x 8-12 reps

EZ Close-Grip Bench Press x 8-12 reps 

Rest :60 

-Used an EZ Bar w/ 20# on it (10# on each side) ... this was pretty tough, but not as bad as part C. Fun/different arm stuff than I'm used to doing, great variance. 

E. 

3 Sets:

Cable Curl x 15 Reps, as heavy as possible (went about 90-100#) 

Cable Rope Push-Downs x Max Reps, drop set (40#, 30#, 20#) 

Rest as needed

-Great finisher