Bench Day

Gym Temp: 75°

Music: Mantric, Sin

Warm up w/ 10 minute walk, kettlebell halos, windmills and band pull-aparts.

Medium Close Grip Incline Bench (index fingers on edge of middle smooth part of bar)

45 x 10

75 x 6

95 x 5

115 x 5

135 x 5, 5, 5 -finally benching a regular bar with no shoulder pain!!!!

JM Press

75 x 15

65 x 15, 15 - triceps out of shape.

Seated Rows using Country Crush Attachment (very slow & deliberate)

100 x 10, 10, 10, 10, 10

Band Triceps Pushdowns

Light Band x 40, 40, 40, 40

supersetted w/

Cross-body Hammer Curls

20s x 10, 10, 10, 10 - starting light.

Supinated Alternating Dumbbell Curls (focusing on controlled flex and tension)

25s x 10, 10, 10

Starting really light in hopes to get everything back to working order.