| Close-grip Bench (middle finger on inside ring):
barx12
95x7
135x5
185x4
225x3
275x1
315x1
315x6 didn't have a lift off or a spotter so I stopped there
DB Bench (flat backed):
60'sx6
85'sx1
100'sx1
120'sx2
140'sx4 (very pissed off b/c I missed the 5th rep at lockout)
no rest
85'sx5 with a long pause
Machine T-bar row:
3sets x8reps
Rear Delt machine:
60x12
100x12
130x12
Ab Machine
Done
Foot is getting better but I still couldn't push on it like I needed too. It's hard lifting off the weight by yourself that is why I have switched to a closer grip but lifting off myself is prolly what is hurting my shoulder too |