late morning office workout – felt like going to prison and throwing around iron in the weight pit and noticing new people watching me. hoping I don’t get shanked, lol

warmup: slow neg side raises, Cuban presses, one arm shrugs

Extra Widegrip Bench Press (2-3 min rests)

bar x lots
95 x 4
135 x 3
155 x 2
*wrist wraps on*
185 x 6
185 x 6
185 x 6
185 x 6

Spoto Press (2-3 min rests, wrist wraps, elbow sleeves)

185 x 6
185 x 6
185 x 6
185 x 6

notes: nice juicy pauses at the bottom. good day!

T-Bar Rows (2 min rests)

1 plate x 10
2p x 10
3p x 10
3p x 10
3p x 10

Flat DB Flys (2 min rest)

30s x 10
30s x 10

notes: had to bend my elbows a bit, I was not able to keep them strict

Trap Bar Shrugs (2 min rests)

190 x 10
280 x 10
330 x 5
330 x 10

notes: first time with 330, the weight distribution got to me – I grabbed the handles right in the middle, and the frame tilted back and it got too awkward so I had to stop early. need to grab it just closer in than the middle, allowing the frame to tilt forward a bit. its how I do farmers, and is more comfortable on my grip.

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