9/15/20

Overall had a good session today... mostly just a massive pump. Low stress / fun time. 

A.

Bench Press
5 x 2 @ 87.5% (235#) 

-Complete ... got all these doubles easily 

B.

Board 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.

-205# x 10, 215# x 10, 225# x 8 

 

C.

Super-Set x 3
Dumbbell Incline Bench Press x 10
Face-Pulls x 30 

-2 x 75# DB and 1 red band

D.

Super Set x 3 

Dumbbell Curls

3 sets x 8-10 reps 

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Tricep Push-Downs 

3 x 12-15 reps 

-Complete, 2 x 35# DB, 65# for the push-downs

E.

Super Set x 3 

EZ Bar Skull Crushers 

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

EZ Bar Curls 

3 x 8-10 reps (each arm) 

-Complete, 75# across 

 

F.

Super Set x 3 

Hammer Curls

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Tricep Rope Push-Downs 

3 x 8-10 reps (each arm) 

-Complete, 2 x 50# for the curls, 65# for the push-downs