12/9/16

Today was a very light workout... just feeling deflated and flat from this week's training... went in to just grab a short pump and stretch. Got a solid pump and called it a day... generally felt like shit, but it was good to at least get in the gym and get some weights in my hands.

A.
Bench Press
4-4-4-4-4
Rest as needed

-185#, 185#, 205#, 205#, 205#

B.
3 Sets:
Strict Pull-ups x 12 reps
Incline DB Bench Press x 12 Reps
Rest as needed

-Complete ... DB BP went 55# x 12, 60# x 12, 60# x 9

C.
3 Sets:
Standing BB Curl (60#) x 10 reps
Standing BB Reverse Curl (60#) x 10 reps
Rest as needed

-Complete

D.
3 Sets:
Overhead Extension / Skull Crusher / Close Grip Bench Press x 30 (10 of each movement)
Rest 2:00

-Across at 40# ... ended up being very challenging even with the light weight

E.
3 Sets:
Tricep Cable Pushdowns (65#) x 12 Reps
Preacher Curl Machine x 12 reps (125#, 100#, 80#)
Rest as 1:00

-Complete ... curls really caught up with me... had to lower the weight over the course of the sets; called it there.

F.
20 Minute ROMWOD

-Complete ... this was great, really solid routine today, felt amazing after destroying my body this week.