5/13/18

Was slightly hungover this morning... didn't have a great workout... this was exacerbated by traveling/hangover/being in a small gym without all the equipment I was hoping to have... probably the worst workout since starting this strength cycle... but we got in what we could and I tried to get as much intensity/pump out of this as I could.

A.
Incline Smith Machine Bench Press
1 RM, then 80% x 3 x 5 and 70% x 2 x 10

-235#, sets of 5 with 185# and sets of 10 with 165#

B.
EMOM 9 (3 sets) of:
Min 1 - 10 Strict Dips
Min 2 - Max Push-ups on Smith Machine
Min 3 - Rest

-Complete ... don't remember the exact reps, probably around 70-90, got a huge pump out of this though.

C.
3 Sets:
1 Arm DB Bench Press (close as body as possible) x 20 reps (10 each arm) w/ 50#
Rest as needed
Wide-Grip Strict Pull-ups x 8 reps
Rest as needed

-Complete

D.
3 Super-Sets:
Alternating DB Skull Crushers x 20 reps (10 each arm) w/ 30#
Tricep Kick Backs x 15 reps w/ 2 x 20# DB
Rest as needed

-Complete

E.
3 Super-Sets:
Rope Face Pulls x 20 reps w/ 40#
Rope Push-Downs x 12 reps w/ 40#
Rest :60

-Complete