2/5/17

Today was a chiller bodybuilding session. I tried to keep the weights light and the rest intervals short and just get a big as pump possible. Stress free time in the gym to just chill out for a bit. Overall had a really fun time and got a good pump.

A.
Bench Press
10-10-5-5-3-3
Rest 2 minutes

-135#, 135#, 185#, 185#, 195#, 195# ... didn't feel great on this... haven't bench in a while and I could really feel it today.

straight into...

2 Sets:
Close Grip Bench Press w/ 2 second pause at bottom x 8 reps
Rest 2 minutes

-Used 135# for both of these sets... rough on the triceps.

B.
3 Sets:
Tempo Incline DB Bench Press x 10 reps (2 x 50# DB) @ 2 seconds down, 2 seconds in bottom, 2 seconds up
Rest :60

-10,8,7 ... was extremely surprised with how much these rocked me ... very light weight, but the time under tension really got me

C.
4 Sets:
10 Overhead DB Tricep Extension
Rest :60

-10#s, 15#s, 20#s, 25#s ... ran the rack on these until I felt I couldn't move up in weight, good tricep isolation.

D.
EMOM 7 Minutes:
7 Strict Dips

-Complete ... rough after the above work ... haven't been hitting these enough at TBS

E.
3 Sets:
Cable Curls x 12 reps
Cable Tricep Push-downs x 15 reps
Rest :60

-Complete .... don't remember weights, just went for a pump

F.
3 Sets:
DB Wrist Curls x 12 reps (2 x 20# DB)
DB Tricep Extensions x 12 reps (2 x 10# DB)
Rest :60

-Complete ... wrist curls felt very good on my golfer's elbow ... should probably do these more often

G.
For Quality:
Drop Set of 36 Rope Overhead Tricep Extensions (12 @ 30, 20 10#)
100 Hollow Rocks
Drop Set of 36 Rope Overhead Tricep Extensions (12 @ 30, 20 10#)

-This was a good finisher, just burned out my triceps and core completely ... got about 40 hollow rocks in and then had to do sets of 5-10 reps... really burned.