Tuesday - Bench
* Rear delt work between sets
Pin Press
180, 190, 200, 210, 220, 230, 240x3
216.5x8 - cluster set (10 second rest between singles, 90% of max 3 rep set)
216.5x7 - cluster set
216.5x6 - cluster set
147.5x4, 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)
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
1 more round with 100
Triceps - 30 seconds rest
Rope Pushdown
35x10, 3 sets
superset with
OH Extension (on suspension trainer)
BWx8, 3 sets
Close Grip Pushups
2 sets to failure (17, 12)
__________________
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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