Close Grip Bench: 3×8@230lbs
Lockouts: 3×3@320lbs
Overhead Extensions: 1×8@71lbs, 2×8@83lbs
Dips: 1×5@BW+chains(10-15lbs), 1×5@BW+25lbs, 1×3@BW+45lbs
Alternating DB Curls: 1×10@33lbs, 1×10@38lbs, 1×10@43lbs
DB Concentration Curls: 3×5@43lbs
Side Bends: 1×5@76lbs, 1×5@87lbs, 1×5@98lbs
External Rotations: 2×8@25lbs, 1×7/6@30lbs
30 minutes elliptical
How’s that for some volume? I’m not really sure where this energy came from but I really liked it. I just kept going and going, I probably could have done another 30 minutes on the elliptical except I was pretty damn hungry at that point.
The CGB was really easy except for the last set. I guess most of my strength is back, at least for bench. I’ll find out how the strength is for legs tomorrow with squats. Lockouts were just as easy, the weight is just so low on these. I was even doing about 5-6″ instead of the usual 4″.
This is the first time I’ve ever been able to do overhead extensions, they used to really bother my shoulders, perhaps an old RC issue that has been helped with all the work done on that area. I really like these and think they will show up again in future routines. The dips were darn good, the chest pain was kept to a minimum. I started off with the chains thinking that it would be a cool change from bands that I’ve been using. Unfortunately the chains are too long and the ROM is too small to make much of a difference. So I decided to change to straight weight. The last time I tried 25lbs I couldn’t even get one off so I was pretty happy when I got all five and then got another 3 with 45lbs.
The bicep work was done. I kept the reps low here because I’m really looking just to gain some strength in the area. Hopefully I will gain it quickly and maybe my bum elbows will go away!
External rotations got tossed in here because I think it’s valuable to do them more than one day a week, it seems my strength here is going up pretty quick, we’ll see if it helps the bench. 7/6 means 7 with my right arm and 6 with my left.