7/15/21

Overall had a good workout today....very pumpy, fun stuff. Relaxing way to start the day... didn't have a spotter so kept the loading fairly light. 

A.
Bench Press
4 sets x 4 reps
Increase the weight off of last weeks 3x5 Bench Press.

-Complete, 4x4 @ 230# ... didn't have a spotter so didn't push the loading much (used 225# for 3x5 last week) 
 
B.
Wide Grip Bench
3 sets x max reps @ 70% (195#) 
70% of your one rep max bench press.

-10,7,7 ... definitely more there, didn't truly go to failure here 
 
C.
Barbell Incline Bench Press
4 sets x 8 reps
Come as close to failure as possible with out actually failing, at the given rep range.

-4x8 @ 165# 
 
D.
Dumbbell Front Raises
3 sets x 15 reps
Aim to reach failure within the given rep range.

-Complete, 2x15# DB 
 
E.
Cross-Over Symmetry Ts
3 sets x 20 reps

Ab Wheel Rollouts 

3 sets x 8 -10 reps

-Complete

F.

3 Super-Sets of: 

Chin Over the Pull-up Bar Hold x :20 

DB Tricep Rock-n-Rolls x 12 (2x35# DB)

Rest :60 

-Complete... big pump finisher, fun stuff