6/10/21

Today was a solid workout. Had a good time and got a solid chest/tri pump. Nothing too taxing and didn't push anything ME, but enjoyed it. 

A.
Bench Press Prep
1-2 sets x 10-15 reps @ 50-75%
Perform Side Raises @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-2x15 with 5# plates 
 
B.
Bench Press
4 sets x 8 reps @ 65-75% (185-210#) 
60% of your one max rep bench press.

-185#, 195#, 205#, 210# 
 
C.
Incline Bench Press
3 sets x 10-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.

-135#, 165#, 170# ... 3x10 here, haven't done this in a very long time, didn't feel great. 
 
D.
Close Grip Bench Press
3 sets x 10-12 reps
Aim to reach failure within the given rep range.

-135# x 10, 165# x 10, 165# x 8 ... no spotter and was really feeling that last set, called it at 8. 
 
E.
Tricep Rock-n-Rolls
3 sets x 12-15 reps

-2x30# x 15, 2x35# x 15, 2x35# x 12 
 
F.

Tricep Overhead Rope Cable Extensions

3 sets x 12-15 reps 

-3x12 with 27.5# ... haven't done this movement in ages, but was a great tricep pump 

G.

Cable Flyes 

3 sets x 10-12 reps 

-3x10 with 22.5# on each cable ... haven't done this movement in ages, but was a nice change/finisher