Chest and Assistance Work

Had to rush the office gym early today!  Get in get out early so I can get back to work.  Busy day!

Superset Bench Press & Over + Backs w/ Resistance Band, OR Widegrip Pulldowns  (60 sec rest or so b/w supersets)

75 x 5 / 8 O&Bs

90 x 5 / 8 OB

110 x 5 / 8 OB

135 x 5 / wide pulldowns 85 x 5

155 x 3 / 105 x 5

170 x 10 / 125 x 5

notes:  slowly building the bench press back up, with better form.  even if it makes me seem less cool to my coworkers who are benching more than me, I will get better and stronger eventually!

Decline DB Press (flex for 2 sec at the top, slight decline, 45 sec rest)

60 x 8

60 x 8

60 x 8

60 x 8

notes:  easy sets!

Smith Machine Incline Press (slight incline, constant tension reps, 45 sec rest)

bar x 5

2 plates x 6

2 plates and 2 quarter plates x 6

2 plates and 2 quarter plates x 5

2 plates and 2 quarter plates x 6

2 plates and 2 quarter plates x 6

notes:  tough sets!

Incline DB Rear Delt Fly (45 sec rest)

15s x 15

15s x 15

15s x 20

Face Pulls (2 second hold at peak contraction, 45 sec rest)

47.5 x 12

42.5 x 12

42.5 x 12

notes:  the 2 second hold made these really tough!  loved them!

Cage Press (smith machine, 30 sec rest)

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

notes:  threw my head forward on each rep, and really squeezed my traps at the top.  crush them to dust!

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