Bench 1/18/2010

Jan 18th 2010

Bench
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
335 x 1
365 x 1 easy
OK Im healing first time in 8 weeks touching anything remotely heavy full range and got a 365 bench easy no pain. Now just have to stay healthy (the hard part) and get strong

275 x 3

Foam press 315 x 5 x 2


Dynamic Gymnast Ring Rows
+ 40lb vest x 10

rope rows 50 x 20 x 2sets

Triceps work
A LOT x a lot
Its time I am going to hammer the hell out of my triceps every damn Monday no matter what. I have to build these things up it is what holds my pressing back my long arms. Bring on the 20” upper arms 18” triceps 2” biceps.

Did mainly one arm rope push downs I need to do unilateral as the right is much weaker then the left still from the biceps tendon tear and the weeks in a cast.

Hammer curls a few sets

Band pull aparts,
2 sets for all