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Old 01-31-2014, 05:06 PM
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Friday - Flat Bench

* Entire workout supersetted with Cable Rope Rows 91x12, probably 8 sets

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
243.5x7, 6, 5, 5 - not good today, some grinders
210x8+4 - rest pause (usually 8+5)
210x6+3 - rest pause (usually 7+4)

DB Goblet Carry 85 lb (45 second to 1 minute long) x 3 sets

Finished with...
Ab Bench OH Extensions - pulsing reps and iso holds, 3 sets

* Not a good day, time for a change on flat bench day.
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