Bench - Heavy Triples. Tuesday, 11/23/10.

Bench 3x3 (touch & go)
135 = 82% of max
145 = 88% of max
145 = 88% of max
-> wanted to go up but the weight felt heavy so I wanted to make sure I hit the sets/reps instead of fail heavier.

Close-Grip Bench 4x5 (touch & go)
105
115
115
115

Close-Grip Floor Press 4x3
115
115
115
115

Standing Press 3x5
75
75
75

Hammer-Chin Pullups 4x6 BW

Semi Bent-Over Rows 4x5
115
115
115
115

Preacher Curls (Inner Grip)
50x7
50x7
50x5 (started laughing hearing these 2 guys talk in a different language which sounded hilarious haha, this messed up my set. I think I could have got 9 reps).

Forearm Grip Holds (on shrug machine) 3 x 10 sec. holds
-> all at 3 and a half plates on each side

(2) Light Rotator Cuff Work 2x10
-> each with 5 lb weights

One-Arm Rear Delt Flys 3x10
-> all with 15 lb dumbell, short rest

**** WEIGH-IN: 140 LBS BODY WEIGHT ****