Afternoon office workout.

warmup: nada

Closegrip Bench Press (2-3 min rests)

bar x 5
95 x 4
135 x 3
155 x 1
*wrist wraps on*
170 x 13 @RPE8
170 x 12 @RPE8
170 x 12 @RPE8
165 x 12 @RPE8
165 x 10 @RPE8
165 x 11 @RPE8

notes: shoulder still giving me no grief on these, hooray!

Superset: Overhead Tricep Extensions & Barbell Curls (2 min rests) (elbow sleeves for the extensions, no sleeves for the curls)

90 x 15 / 80 x 8
90 x 14 / 80 x 10
90 x 13 / 80 x 10
90 x 7 / 80 x 8

notes: my forearm had tendinitis, so I put on sleeves. I took them off for the bicep work because it kept me from feeling the squeeze at the top. for the last set of triceps, I did them without the sleeves, and it was obvious the sleeves are providing a lot of rebound, LMAO. dammit, I liked getting high reps!

Superset: DB Strict Side Raises & RD Flys (2 min rests)

20s x 11 / 20s x 5 *shoulder pain for the RD flys so I switched from DBs to cables on subsequent sets*
20s x 15 / 20s x 8
20s x 12 / 20s x 7
20s x 15 / 20s x 8

notes: not used to going heavy and low rep on RD flys. do not like it. do not feel the proper squeeze at the top.

post: 10 min LISS

Advertisements