Took a bit of a break from posting, but had a request to start up again.  Still going to the gym, no big changes.

 

Busy week at work, snuck away on Friday afternoon for some bench

warmup work

Bench Press (medium rests)

125 x 8
150 x 6
175 x 5
*sleeves, wraps*
200 x 3
225 x 1
225 x 1
225 x 1
200 x 7
200 x 8

Seated Smith OHP (medium rests, elbow sleeves)

bar warmup
bar+90 x 3
bar+140 x 3
bar+160 x 3
bar+180 x 3

DB Flat Press (hammer grip, medium rests, sleeves)

70s x 10
80s x 8
90s x 6
100s x 4

V-Bar Cable Pushdowns (30 sec rests)

6 plates x 15
6p x 15
6p x 15
6p x 15

Dual Cable Wide Pulldowns (30 sec rest)

15 plates x 12
15p x 10

Widegrip Cable Rows (30 sec rests, elbows high)

10 plates x 15
10p x 15
10p x 15

Cable Face Pulls (30 sec rests)

2 plates x 20
2p x 20
2p x 20

post: 15 min LISS

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