7/28/21

Today was a great workout... really tough on the chest/triceps... I still felt a little sore/tight from Monday's pressing today... tried to push myself and get a lot of intensity out of this. 

A. 
Close Grip Bench Press
5 sets x 8 reps @ 73% (205#) 
73% of your one rep max bench press.

-Complete, 8,8,8,7,8 ... needed spots on the 7th rep of the 4th set and the 8th rep of the 5th set... was going to complete failure here 
 
B.
Spoto Press
1 set x 5 reps
Work up to a 5 rep max. 3" off of your chest.

-205#, 215# ... extremely difficult after part A... nothing there. 
 
C.
Flat Dumbbell Press - Elbows In
4 sets x 12 reps
Aim to reach failure at the given rep range.

-4x12 with 2x50# DB... wanted to start at 50#s and go up... but this tax difficult enough 
 
D.
Ring Dips (strict)
5 sets x max reps
Body weight.

-9,9,9,9,9 ... terrible 
 
E.
Seated Unsupported DB Arnold Press
3 sets x 10 reps

-3x10 with 2x35# DB 
 
F.
Weighted Pullups
4 sets x 6-8 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 6-8 reps.

-4x8 with 20# .... was very nice to pull after all the pushing, got all these reps comfortably