Dynamic Effort Bench

Gym Temp: 75°
Music: Silent Planet, The Night That God Slept

Warm up w/ Kettlebell Clean and Presses

Dynamic Effort Bench (for speed, using multiple grips from wide to narrow, touch and go style)

135 + bands x 6

185 + bands x 5

215 + bands x 3, 3, 3, 3, 3, 3, 3

235 + bands x 3

255 + bands x 2

265 + bands x 1

All reps were very quick!

Seated Overhead Dumbbell Press

40s x 8

80s x 8, 8, 8

Pulldowns

250 x 10, 8, 8

Flat Dumbbell Press (1 set to failure)

100s x 22 - ouch!

The Real Secret to a Big Bench!

My Post Training Power Shake:

2 cups whole milk (not that silly 2% skim stuff)

1/2 cup ice

1 container favorite yogurt

1 frozen banana

1/2 cup frozen strawberries

1 egg

1 scoop whey protein

1 scoop casein protein

1 heaping tablespoon almond butter

1 tablespoon honey

1 heaping teaspoon creatine monohydrate

1/2 teaspoon cinnamon

Mmmmmm.......