Thursday, April 12, 2012

Awesome bench day.

Even if I missed 110.  Some people just don't know me that well. I'm a different lifter than I was 7 months ago. Not better. Not worse. Just different.

I decided to get my bench in today after work and before my first appointment. Tomorrow I will be too busy. And long and behold my new training partner showed up just as I was going to start! Ryan the Big Shot Lawyer Kid.

warm up treadmill 15:34

1) Bench
bar x 10
65 x 10
75 x 10
85 x 5
2 board (and I had a hand off so it was easy)
95 x 3
105 x 1
115 x 1
No board
95 x 1 paused
100 x 1 paused and john says put 110 on there. 100 was fast.
110 x 0
still a good bench day. I learned too, that the harder you grip the bar, the more muscles you engage. And it did work. I felt stronger.

2) DB Flat Bench
25's x 10
30's x 2 x 8
35's x 8, 4
they were all to failure and Ryan pushed up the first rep. a lot easier starting from the extension.

3) Low pulley flies
20 x 4 x 10
then no rest and
10 x 6 (to failure)

4a) Tri press downs cable
50 x 4 x 20
4b) Overhead tri presses cable
50 x 4 x 20

a few stretches, and bam. Done.
Now that was a fun workout :)

c.

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