07/10/26

Overall I was quite tired going into this ... traveled to Hawaii over the last two days and I'm living in a hotel room with my two dogs... it has been a lot, but I was happy to sneak this in... kept the weights lighter overall, but still got a decent pump. 

A.

Bench Press

4 sets x 10-12 reps 

-185# across 

 

B. 

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-135# across 

C. 

Neutral Grip DB Bench Press

3 sets x 10-12 reps

-2x65# ... went 9,8,7 ... rough. 

D.

DB Pull-Overs 

3 sets x 10-12 reps

-50# 

 

E.

Incline Tricep Rock-n-Rolls

3 sets x 12-15 reps

-2x30# DB

 

F.

Tricep Rope Push-Downs 

3 sets x 12-15 reps

-42.5# 

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.

-2x10# DB

 

H. 

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

-2x10# DB