10/11/17

Today was a great workout... I have had a ton stress from work schedule / bull shit / getting all my shit together to move back to Virginia. I can't wait to no longer live in a fucking hotel and not have my time fucked with by instructors at a military school. Anyway, had a great workout today, caught a huge pump in my chest and arms.

A.
Bench Press
10 Minutes to work a single

then...

5 sets of 7 reps, start at 75% of today's single and increase the load
Rest as needed between sets

-Singles = 215#, 225#, 235#
-Working sets = 175#, 180#, 185#, 190#, 195# (f) x 6 ... failed the 7th rep on the 5th set. Big effort here, was fun to barbell bench, didn't hit it last week.

B.
10 Super-Sets:
Decline DB Bench Press (2 x 70# DB) x 10 reps
Rest :90
Strict Pull-ups x 10 reps
Rest :90

-Got through 8 sets complete, then failed and got 8 reps and 9 reps of DB Bench on the 9th and 10th sets respectively. Huge effort... left me totally tossed.

C.
3 Super-Sets:
Strict Weighted Dips x 10 reps
DB Hammer Curls (2 x 40#) x 10 reps
Leg Raises x 15 reps
Rest 2:00

-Complete

D.
3 Super-Sets:
Incline DB Fly (2 x 25#) x 10 reps
DB Row (75#) x 20 reps (10 each arm)
Hollow Rocks x 15 reps
Rest 2:00

-Complete

E.
3 Super-Sets:
Incline DB Skull Crushers (2 x 20#) x 15 reps
DB Tricep-Kick Backs (2 x 15#) x 15 reps
V-ups x 15 reps
Rest 2:00

-Complete

F.
3 Super-Sets:
Standing EZ Bar Curl (70#) x 10 reps
Seated Alternating DB Curl (2 x 15# DB) x 20 reps (10 each arm)
Rest 2:00

-Complete ... was totally dead by this point... insane session. Great stuff.