Bench Day

Gym Temp: 50°
Music: The Famine, The Raven and the Reaping

Warm up w/ 10 minute walk wearing Donnie Thompson's Bowtie, band pull-aparts, Kettlebell Halos & presses, and some slow hammer winds.

12" Log Incline Bench
90 x 10
120 x 10
140 x 10
150 x 10, 10 rest 15 sec then 3, rest 15 sec then 1 - still some pain @ lockout.

Wide-grip Seated Rows
160 x 10
180 x 10, 10 rest 15 sec then 4, rest 15 sec then 2.

Bandbell Bench
110 x 10 w/ 30 sec hold
120 x 10 w/ 30 sec hold
125 x 10 w/ 30 sec hold

Rolling Triceps Extension (using Tri-bar)
20 x 12
40 x 12, 12 then drop to 30 x 10, then drop to 20 x 10.

Hammer Curl
20s x 10
40s x 8, 8 then drop to 30 x 6, then drop to 20 x 10.

Barbell Shrugs
185 x 12, 12, 12

Cable External Rotations
10 x 15, 15, 15

Modified Swiss Ball Pullovers
40 x 25