Strict Press
115 x 5 @8
135 x 5 @ 8
145 x 5 @9
145 x 5 @9
155 x 3 @10 FFFFFFFF
I had to sit down for 15 minutes because of glute cramp, I seriously couldn't bend my leg.
Incline Press
185 x 5
185 x 5
195 x 5
195 x 5
Shoulder Press
As I was pressing with 65lb dumbbells, my right arm went backwards and did a backstroke movement and I dropped the weight. This fucked right shoulder. Thankfully it's just a sprain. Note to self: Have a spotter even on accessory work.
Pec Deck
3 sets of 10
Iso Lat Machine - 4 sets
Face Pulls - 4 sets
Biceps & Abz 4 sets
Icing and Ibuprofen
Showing posts with label pec deck. Show all posts
Showing posts with label pec deck. Show all posts
Sunday, July 24, 2011
Monday, March 28, 2011
Bench Assistance 3/24/2011
Close Grip Bench
185 x 5
195 x 5
205 x 5
Dumbbell Bench
70's x 8
80's x 8
90's x 7
Close Grip Cable Rows
Stack x5, x5, x8
Superset Pull Ups & Dips
x12, x10, x12; 3 sets of 20
Superset Peck Deck w/ Reverse Crunches
185 x 5
195 x 5
205 x 5
Dumbbell Bench
70's x 8
80's x 8
90's x 7
Close Grip Cable Rows
Stack x5, x5, x8
Superset Pull Ups & Dips
x12, x10, x12; 3 sets of 20
Superset Peck Deck w/ Reverse Crunches
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