Bench Day

Gym Temp: 50°
Music: In the Midst of Lions, Shadows

Warm up w/ 10 minute walk wearing Donnie Thompson's Bowtie, Kettlebell Halos & Indian Club Swings.

2" Axle Bench
70 x 10
140 x 6
160 x 4
210 x 4
250 x 4, 4, 4 - a little pain @ lockout.

2 Board Close Grip Bench (two fingers into the smooth middle part of bar)
185 x 8, 8, 8

Dumbbell Rows (per arm)
80 x 10, 10, 10, 10

Decline Flyes
10s x 15, 15, 15 - these really hurt even w/ very light weight and limited range of motion.

*Done as one giant set:
*Band Pull-aparts
Mini-band x 20, 20, 20
*EZ Bar Curls
95 x 10, 10, 10
*Tate Press
30s x 10, 10, 10