Cycle 2 Week 1 Bench Press Day

Warmup (1-2 min between sets, including time it took to do rotator cuff work)

105 x 5 superset with Face Pulls 40 lbs x 20
130 x 5 / 40 x 20
155 x 3 / took a 15 lb DB through rotator cuff ROM 15 times per arm

Main  (2-3 min between sets, including time it took to do Back Work)

165 x 5  Superset with Widegrip Pulldowns 150 x 5
195 x 5 / 150 x 5
220 x 9 PR

notes:  I wanted to do pullups, but that area was crowded, so I said F it.  Happy to finally get a PR on Bench!  I got blanked out for a PR last month, so I was hungry for that 9th rep

Assistance

Decline Bench with Pullups (2-3 min between supersets)

135 x 15 / NO pullups, spotted a guy on flat bench
135 x 15 / 5 widegrip pullups
135 x 15 / 5
135 x 15 / NO pullups, chatted with a female friend, LOL

notes:  Just wanted to pump the reps out, and figured this would be easier on my bum shoulder.  First superset, a guy wanted a spot on bench, so ok.  But I wanted the rest breaks down so I went right back to declines after.

OK…… I can’t lie they were ASSISTED pullups… shut up!!!  I am too fat to do a regular pullup, LOL.

Had to cut out the last pullups so I could chat it up with a female, sue me (contents of said chat in supp notes, below)

Incline DB Press (30 sec rest b/w sets)
60s x 5
60s x 3……

notes:  I was worried about my shoulder so I dropped down to 60 lb DBs… and could barely get out 5 on the first set.  I thought I might have warmed up, so I waited 30 sec then went again.  AAAAAND, barely 3 reps, the left shoulder hurt too much.  So I canned it and moved on.

One Arm Cable Pushdowns (no rest, back and forth arm to arm without stopping)

50 x 10/10
50 x 10/10
50 x 8/10
50 x 10/10

notes:  My left elbow was ALSO griping at me, so I had to hold my left arm with my right hand to keep my elbow by my side.  After only getting 8 reps on the third set I backed up a bit to change the angle of pull of the cable machine, and that worked better on the 4th set.

My shoulder felt better so I went back to chest.

Cable Crossovers (30 sec rest b/w sets)
120 x 12
120 x 12
120 x 12
120 x 12

notes:  These felt good, glad to get some chest work back in.

This was a lunchtime workout, wrapped it up and went back to work.

Advertisements