Bench Accessory. Saturday, 11/20/10.

Close-Grip Incline Bench 4x5
115
115
115
115 (tough)

Shoulder Press 4x5
85
80x4+f
75
70
-> shoulders fatigued.

Body weight Dips
8 reps
7 reps
6 reps + fail
5 reps + fail
-> triceps fatigued.

Wide-Grip Pullups
7 reps BW
7 reps BW
7 reps BW
5 reps BW

Semi Bent-Over Rows 4x5
115
115
115
115

Preacher Curls (Open Grip)
50x5
50x4+f
50x3+f
-> this was way harder than it should have been.

Forearm Grip Holds (on Shrug Machine)
3 & 1/2 plates on each side x 10 second hold
4 plates on each side x 10 second hold
4 plates on each side x 10 second hold

(2) Light Rotator Cuff Exercises 3x8
-> just with the 5 lb weights