Bench Day

Gym Temp: 45°
Music: Gideon, Cold

Warm up w/ 10 minute walk wearing Donnie Thompson's Bowtie, Kettlebell Halos, Band Pull-aparts, and Face Pulls.

Contest Grip Bench (index fingers on 32" rings)
45 + 60 lbs. chains x 6
95 + 60 lbs. chains x 6
115 + 60 lbs. chains x 6
135 + 60 lbs. chains x 6
155 + 60 lbs. chains x 6 - pain still @ lockout!

Extra-wide Grip Seated Rows
170 x 15
190 x 15, 15 rest 15 sec then 3, rest 15 sec then 2.

Bandbell Bench
150 x 16, 12, 11 - pain @ lockout.

Dumbbell Rows
60 x 15
80 x 15, 15 then drop to 70 x 5, then drop to 60 x 5

Rolling Dumbbell Extensions
20s x 15
30s x 12

Concentration Curls
20s x 15
30s x 8