Bench Day

Gym Temp: 40°
Music: Hundredth, When Will We Surrender

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

Slingshot Bench (index fingers on 32" rings)
135 x 3
155 x 3
185 x 3
225 x 3
245 x 3 - almost no pain @ lockout.

Medium Grip Seated Rows
180 x 12
200 x 12, 12, 12 rest 15 sec then 3, rest 15 sec then 2.

Bandbell Bench
160 x 15, 12, 9 - a little pain @ lockout.

Pendlay Rows
135 x 6
185 x 6, 6, 6 rest 15 sec then 3, rest 15 sec then 2.

Rolling Dumbbell Extensions
20s x 15
30s x 15 

Concentration Curls
20 x 12
30 x 12