Phase 3 Dynamic effort bench

GYM TEMP: 70 degrees

MUSIC: The Overseer, We Search, We Dig

Dynamic effort bench (for speed, I start wide and narrow my grip as the sets progress, 1 minute rest between sets, these are also done touch and go style = no pause on chest)

135x8

135+80 lbs. of bandsx3

185+80 lbs. of bandsx3

205+80 lbs. of bandsx3

212.5+80 lbs. of bandsx3, 3, 3, 3, 3, 3, 3 Very quick speed!

232.5+80 lbs. of bandsx3 Good speed

Cable triceps extensions using rope attachment

80x20, 20

70x20

Incline dumbbell presses (for time, done slowly without counting reps, either rest at full extension or on chest but don’t put the dumbbells down until the set time is finished and feel the pain!)

60x2 minutes - WOW did these burn!

Pulldowns

220x12, 12, 12

Rear dumbbell lateral raises

20x20, 20

Face pulls

60x20, 20

Overall my right shoulder felt pretty good today and I really had no pain except on a couple of the incline presses. Praise GOD! Thanks for the prayers.

Isaiah 53:5 (NIV)

“But He was pierced for our transgressions, He was crushed for our iniquities; the punishment that brought us peace was on Him, and by His wounds we are healed.”