Bench Day

Gym Temp: 40°
Music: Haste the Day, Haste the Day vs. Haste the Day

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

2 Board Bench (medium grip - pinkies on 32" rings)
95 + 60 lbs. chains x 6
115 + 60 lbs. chains x 6
135 + 60 lbs. chains x 6
165 + 60 lbs. chains x 6
185 + 60 lbs. chains x 6 - slight pain @ lockout.

Close-grip Seated Rows
190 x 12
210 x 12, 12, 12 rest 15 sec then 3, rest 15 sec then 2.

Push-ups x 5, 5, 5 - 1st time I've been able to do a regular push-up, some pain @ lockout.

Body Rows x 4, 4, 4 - very weak, but coming back!

Tri-bar Extensions
40 x 15
60 x 15, 15

Incline Curls
10s x 15
15s x 15
20s x 15 - when I received a new shoulder (hemi-cap) the doctor repaired my biceps too, so I'm doing these curls very slow and allowing for a long stretch.