2/6/20

Today was a decent workout ... have been having a tough week (felony jury trial) and something that intense always takes away focus and intensity from my workouts ... having said that, I went into the gym and put together something on the spot and just did some stuff that sounded enjoyable. Kept the rest intervals short and got in and out of the gym quickly.

A.

Bench Press

4 sets x 6-8 reps
Rest 2:00 

-185# x 2 sets of 8, 195# x 2 sets of 6 

B.

Incline Bench Press

4 sets x 6-8 reps

Rest 2:00 

-135# x 8, 155# x 8, 165# x 2 sets of 6 

C.

Single Arm DB Bench Press

3 x 10-12 (each arm) 
Rest :60

-55# across for sets of 10 

D.

Behind the Neck Smith Machine Press 

10x10

Rest 1:15

-This was rough... started off attempting to use 2 x 25# plates and couldn't even get 10 reps... I ended up not counting that set ... started actually getting sets of 10 reps with 2 x 10# plate and only got two sets, then dropped it down to 2 x 5# plate ... the remaining six sets were done without any weight on the bar ... I was using a very old smith machine that had large amount of resistance even without weight. It is very difficult to actually calculate the resistance here, but it was overall a great workout/massive shoulder pump. 

E.
Rope Face-Pulls 

3 x 15 reps 

Rest :60

-Complete

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

Rest :60

-Complete, across 2 x 15# DB for 3 x 12 

G.

DB Skull Crushers

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.
Rest :60

-Complete, across with 2 x 30# DB for 3 x 10