No Title

5 October 2014


Pre-exhaust upper back routine, straight-arm pulldowns + cable upright rows 3s x 8

Speed bench press with pause above chest 245 lbs. 5s x 3

Chest-supported DB row, flat bench, 5x5

DB flyes 3s x 10

DB extensions x10, x9, x8 - tried to get 3x10

Lateral raise pyramid:

10 lbs. x 20 - 15 x 10 - 20 x 8 - 25 x 5 - 30 x 3 - 25 x 5 - 20 x 8 - 15 x 8 - didn't quite make it all the way back down, the burn was insane.

DB hammer curl 3s x 8

Machine preacher curl 3s x 8

Extended-negative EZ bar curl 3s x AMAP

Seated press, light, 3s x 6-8

Weighted situps 3 sets