| Pause comp grip Bench:
barx15
95x10
135x8
185x5
225x3
pointer finger on inside ring:
275x1 very fast: it would have been hard to get it out of the rack with a normal grip
ring finger on ring:
225x21-23 I know I did more than 20 because I counted to 19 and pumped out a few more reps but i'm not sure how many. I paused the first 3reps and last 8-9reps. Didn't go quite to failure but prolly only had 1-2 left in me but I didn't have a spotter so I didn't want to push it.
Tricep pushdowns:
120x7
130x7x2
Lat Pulls (neutral grip):
200x8
220x8
240x8
Bent over side/rear delt:
40'sx12
50'sx12
1set cbl curls
2sets of db curls
1set of reverse BB Curls
few ab exercises
done
good workout today only took a tad bit over an hour. Was suprised on how I did on the reps with 225 without a liftoff/spotter so things are starting to look better. |