Wednesday - Bench
* Rear delt work between sets
Pin Press
170, 180, 190, 200, 210, 220, 230, 240x3
215x7 - cluster set (10 second rest between singles, 90% of max 3 rep set)
215x7 - cluster set
215x6 - cluster set
146x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
2 more rounds with 146
Full Bench Press - (40% of max 3 rep set)
95x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
100x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
Triceps - 30 seconds rest
* If I want to be a bodybuilder, I really need to start taking arms seriously
Rope Pushdown
35x10, 2 sets
OH Extension (on suspension trainer)
BWx8, 3 sets
Close Grip Pushups
2 sets to failure
__________________
James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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