4/24/18

Had a solid training session this morning... I'm in Virginia Beach for work and I dropped into this gym called 'Flex Gym' ... really old school power lifting / bodybuilding gym... loved every second of it, had a great time being a meat head in here... wish I could find a place like this to train a few months of the year to build power and strength... anyway, had an awesome time this morning... looking forward to leg day tomorrow.

A.
Incline Bench Press

1 RM, then 80% of that 3x3 and 70% 2x10

-135# x 10, 185# x 3, 195# x 1, 205# x 1 ... didn't really push the loading much here... but I'm not sure I've ever done 205# for an incline press?

B.
Weighted Dips – 5 x 5 

Try to finish your last few sets heavier than last week

-25#, 45#, 55#, 65#, 70# ... felt great here.

C.

10 sets of:
10 Flat DB Bench Press

Rest :60

5-10 Strict Pull-ups (try for 1-2 more reps than last week) 

Rest :90

-Complete across at 65# for 7 sets... had to drop it down to 60# for the last 4 sets because I was missing reps ... got 10x10 strict pull-ups across though. HUGE pump.

D.

3 Super-Sets of:

EZ Bar Skull Crushers (75#) x 15 reps 

Bent-over Tricep Kick Backs (2 x 20# DB) x 15 reps 

Rest :60

-Complete ... tough, not much left in my arms after part C ... but got this in. 

E.

3 Sets of:

Seated French Press (45#) x 15 reps
Fat-Bar Push-Downs (100#) x 15 reps* 

Rest :60

*Drop set on last set, one at 75# and one at 50# (15 and 30 reps respectively)

-Complete ... arms totally done at this point. Overall a great workout.