6/26/19

I was slightly hungover this morning … this was probably due to not sleeping much … only got 5.5 hours last night, which sucked. I had 4-5 drinks last night at a bonfire that they had here at this school, tried to push through it and get what intensity I could. Overall an okay upper body pressing workout… but definitely not my best. 

A.

Face Pulls 

2 sets x 10-15 reps @ 50-75% intensity 

-Complete

B.

Bench Press

4 sets x 5 reps

-Across at 205# 

C.

Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# x 10, 185# x 8 x 2 sets 

D.

Incline Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all three sets.

-135# x 10 across … wanted to push it, but was pretty much completely smoked by this point 

E.

Alternating Single-Arm DB Bench Press x 20 reps (10 each arm) 

-2 x 52.5# DB x 20 across 

F.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-2 x 30# DB, 3 x 10

G.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2 x 30# DB x 3 x 12 

H. 

Seated DB Side Raises, 1 second pause at top 

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2 x 12.5# x 3 x 10