warmup: foam rolled pecs, static pec stretch, slow neg side raises, Cuban presses, one arm shrugs

Bench Press (traded sets with another guy)

bar x lots
95 x 4
135 x 3
185 x 2
*wrist wraps on*
210 x 5
210 x 5
210 x 5
210 x 5

Closegrip Bench Press (2 min rests, wrist wraps)

190 x 5
190 x 5
190 x 5

One Arm DB Rows (2 min rests)

55 x 8/8
80 x 8/8
105 x 8/8
105 x 8/8
105 x 8/8

notes: hooray for a gym with heavier DBs! Right beside me, a guy was going to row 135+ DBs with wrist wraps, but the DB busted at the end of the first set, woops! So he smoked me on that first set, but I got more work in

DB Skullcrushers (1-2 min rests, elbow sleeves)

30s x 8
40s x 8
45s x 4

notes: I slept on my elbow wrong, so I wore sleeves. Went heavy.

DB Front Raise (1-2 min rests, neutral grip)

22.5 x 8
30 x 8
30 x 8

notes: neutral grip feels smoother on my shoulder. these were nice and heavy too.

Conditioning: DB Flat Bench Density Set

5 min time limit, sets of 5 reps max, 30 sec rests, goal is to hit 30 reps

75s x 5, 5, 5, 5, 5, 5

notes: I wanted more chest work, and needed some conditioning, so I wanted to see how many 5 reps sets I could hit in 5 min. I felt I could hit 30 total reps easy, which I did. So next time I do it, I will up the weight and try to hit the same rep goal. And it counts as cardio… right? lol

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