bigwade
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This is bench from Monday, week 12
We are short again today and had one leave early so, no bench shirt again.
Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Side band rotator: 2x15
Pull down: 50x15
Bench press
45x15
95x15
135x8
185x5
225x3
275x3
315x1
365x1
405x1
405x2
315x8x3
DB flat bench-less man boobies
25x30
50x25x3
Plate loaded neutral grip pull down
150x12
160x12
170x12
Wide grip seated row
250x12x3
Rear delt on pec dec
50x12x3
DB front raise
15x15x3
Side raise machine
60x15
80x15
Triceps to still not look as cool as the thin guys on TV
Press down on plate loaded pull down
50x12x3
Rope pressdown on old school pull down
40x12x3
Hammer curl
15x15
25x15
35x12
40x12
45x12-I haven't been this heavy in a while, the injury must be getting better
Reverse curl-strait bar
45x12
50x12
55x12
Hammer strength shrug
180x12 w/static 2 count hold at the top+ 8 without
270x12 and as above
That was it!
We are short again today and had one leave early so, no bench shirt again.
Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Side band rotator: 2x15
Pull down: 50x15
Bench press
45x15
95x15
135x8
185x5
225x3
275x3
315x1
365x1
405x1
405x2
315x8x3
DB flat bench-less man boobies
25x30
50x25x3
Plate loaded neutral grip pull down
150x12
160x12
170x12
Wide grip seated row
250x12x3
Rear delt on pec dec
50x12x3
DB front raise
15x15x3
Side raise machine
60x15
80x15
Triceps to still not look as cool as the thin guys on TV
Press down on plate loaded pull down
50x12x3
Rope pressdown on old school pull down
40x12x3
Hammer curl
15x15
25x15
35x12
40x12
45x12-I haven't been this heavy in a while, the injury must be getting better
Reverse curl-strait bar
45x12
50x12
55x12
Hammer strength shrug
180x12 w/static 2 count hold at the top+ 8 without
270x12 and as above
That was it!