2/01/23

Snuck in a 60 minute upper body pump workout at home this morning... had an enjoyable time in the gym, got a big pump. 

A.

Shoulder/Lat Mobility Warm-up (about 15 minutes)

-Complete 

B.

Close Grip Board Bench Press

1 set x 3 reps

Work up to a 3 rep max.

-Warm-up and then triples went 185#, 205#, 225#, 235# ... heaviest I've benched in a long time, zero shoulder pain, which was great to experience. 

C.

Close Grip Board Bench Press

3 sets x 3 reps @ 90%%

90%% of the 3 rep max you just hit.

-Complete, 210# 

D.

Paused Incline Dumbbell Bench Press

3 sets x 10 reps

Choose a challenging weight.

-2x50# DB 

E.

Pause Dips (1 second pause at bottom) 

3 sets x max reps

Body weight.

Paused Rack Chin (1 second pause over bar)

3 sets x max reps

Body weight. 

-Complete ... don't remember the exact reps, but were between 10-15 each set ... big pump. 

G.

2 Sets of: 

30-20-10 

Tricep Rope Extensions 

DB Hammer Curls 

Rest :60 

-Complete, first set was 45# for the push-downs and 2x25# DB ... second set was 35# and 2x15# DBs ... massive arm pump finisher