Bench Day

Gym Temp: 85°
Music: Sleeping Giant, Dread Champions of the Last Days

Warm up w/ Kettlebell Halos

Bench (middle finger on 32" rings, all reps paused on chest)

135 x 2

185 x 2

225 x 2

275 x 2

315 x 2

370 x 2

405 x 2

Spoto Press (pinky on 32" rings, all reps paused 1-2" above chest)

315 x 3, 3, 3, 3, 3

Seated Cable Rows

200 x 12, 12, 12, 12, 12

Dumbbell Front Raise 40 x 10, 10

Supersetted w/

Dumbbell Skull-crushers 40 x 10, 10

Supersetted w/

Hammer Curls 40 x 10, 10

Supersetted w/

Face-pulls 70 x 10, 10

Leg Raises

Post-lift Shake

1 cup whole milk

1 cup water

1 cup ice

1 container favorite yogurt

1 banana

1 Tbs. almond butter

1 scoop whey protein

1 scoop casein protein

1 tsp. creatine