enjoyed the long weekend, now back at it. I wanted a quiet gym with no one in it, just clear my head. so I went to the office gym after hours. they don’t have an incline bench setup, so I had to use the smith machine.

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

Smith Machine Incline Press (30 degree incline, 1-2 min rests)

bar x 5
bar + 95 x 5
+110 x 5
+120 x 10
+120 x 10
+120 x 10

Horizontal Rows (30 sec rests)

12, 9, 10, 8, 7

Smith Machine Shoulder Press (90 sec rests)

bar x 6
bar + 70 x 6
+90 x 6
+100 x 6
+110 x 6
+120 x 6
+130 x 6
+140 x 2

notes: failed once I put 140 on the bar

Superset: Hammer Curls & Cable Upright Rows & Band Pushdowns (2 min rests)

35s x 12 / 8 plates x 12 / 15 pushdowns
35s x 12 / 8 plates x 12 / 15 pushdowns
35s x 12 / 8 plates x 12 / 15 pushdowns

notes: the band was not thick, so I twisted my hands at the bottom of the pushdown so I could squeeze the triceps harder