pre-workout:  Defranco Agile 8

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

105 x 5 / o&b

main – Superset Bench and Assisted Chin-ups (2-3 min rest b/w sets, chinup assisted for 1/3 BW, hammergrip)

115 x 5 / 5 chin-ups

130 x 5 / 5 chin-ups

150 x 10 / 5 chin-ups

 

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 8

65 x 8

notes:  my shoulders felt fried!  I think the massage session yesterday wore me out because I couldn’t get through these light sets.

One Arm DB Row (30 sec rest)

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

notes:  this guy saw me rowing the 80s, so he grabbed the 85s, but it sounded like he was having a heart attack as he did them, and he had to roll the DB back to the rack by pushing it with his feet.  Not impressed.

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 8

notes:  Just couldn’t keep up!

Cable Curls (30 sec rest)

70 x 15

80 x 15

90 x 15

Reverse Pec Deck (20 sec rest)

45 x 15

45 x 15

45 x 15

notes:  sped it up a bit to get it done and go home.

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