I went in at 9am and hooked up with my buddy shawn again.Love having a spotter. Hit reverse bands again on bench. And here we go.
Set 1: 365 for 3 reps
Set 2: 365 for 3 reps
Set 3: 365 for 3 reps
Set 4: 365 for 3 reps
Set 5: 405 for 3 reps
Set 6: 405 for 3 reps
Set 7: 425 for 3 reps
set 8: 425 for 3 reps
It felt really good to hit that kinda weight two weeks in a row. I have been sore and can feel it during my workout.
Once I got done flat benching we hit dsome incline dumbell presses. Nothing heavy.
Set 1: 95 for 8 reps
Set 2: 95 for 10 reps
Set 3: 95 for 12 reps
Set 4: 95 for 18 reps
The first set was kinda hard but got easier as I went as you can see. LOL But it felt good to burn out. After that we did some decline bench nothing to difficult
3 Sets 225 for 10
Kept it lite after my heavy bench. The important thing is to warm up before you bench. Cant stress that enough. Seems like the further into my bench routine I get the stronger I get. Always been that way.
Once I completed that exercise I hit some JM presses for my tricep. Man those are awesome. I love those. Got done with the JM presses and stayed with the triceps. Hit some straight bar press downs on the cable machine. did four sets…
Set 1: 80 Lbs 12 reps
Set 2: 100 Lbs 12 reps
Set 3: 110 Lbs 12 reps
Set 4: 120 Lbs 12 reps
NOTE: (These presses where down on the lat portion of the cable machine where there is only one pully on the cable not the Middle section of the machine that has double pullys on the cables where the weight is cut in half.)
When we finished that we stayed with triceps and hit rope push downs. Hit three sets on the double pully system.
3 Sets of 120lbs 10 reps
After that we did some cable decline presses 3 Sets of 180lbs 12 reps
Then I love finishing up with some machine butterflies on the pec deck. Gotta love the peck deck.
As usuall I always drink my protein within 30 minutes right after.
Set 1: 365 for 3 reps
Set 2: 365 for 3 reps
Set 3: 365 for 3 reps
Set 4: 365 for 3 reps
Set 5: 405 for 3 reps
Set 6: 405 for 3 reps
Set 7: 425 for 3 reps
set 8: 425 for 3 reps
It felt really good to hit that kinda weight two weeks in a row. I have been sore and can feel it during my workout.
Once I got done flat benching we hit dsome incline dumbell presses. Nothing heavy.
Set 1: 95 for 8 reps
Set 2: 95 for 10 reps
Set 3: 95 for 12 reps
Set 4: 95 for 18 reps
The first set was kinda hard but got easier as I went as you can see. LOL But it felt good to burn out. After that we did some decline bench nothing to difficult
3 Sets 225 for 10
Kept it lite after my heavy bench. The important thing is to warm up before you bench. Cant stress that enough. Seems like the further into my bench routine I get the stronger I get. Always been that way.
Once I completed that exercise I hit some JM presses for my tricep. Man those are awesome. I love those. Got done with the JM presses and stayed with the triceps. Hit some straight bar press downs on the cable machine. did four sets…
Set 1: 80 Lbs 12 reps
Set 2: 100 Lbs 12 reps
Set 3: 110 Lbs 12 reps
Set 4: 120 Lbs 12 reps
NOTE: (These presses where down on the lat portion of the cable machine where there is only one pully on the cable not the Middle section of the machine that has double pullys on the cables where the weight is cut in half.)
When we finished that we stayed with triceps and hit rope push downs. Hit three sets on the double pully system.
3 Sets of 120lbs 10 reps
After that we did some cable decline presses 3 Sets of 180lbs 12 reps
Then I love finishing up with some machine butterflies on the pec deck. Gotta love the peck deck.
As usuall I always drink my protein within 30 minutes right after.
