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Old 07-05-2013, 12:16 PM
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Started out doing some light rear delt raises between sets and I tweaked my back between my shoulder blades. Annonying how you can hurt yourself with 10lb dumbbells. I switched to rows and was fine, but setting up for my bench sets hurt a tad.

Thursday - Bench

* Bent Row 100x10 between sets

Bench
280x1
257.5 x 6, 5, 4
230 x 7+4 rest pause
182.5 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds of this

Dips
BWx8, 8, 9

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

Ab Bench Arm work
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