Feels good to be back from the week off. I must have needed it as bodyweight shot up 5lbs, and it looks to be mostly lean mass. We will see if it drops this week with the increased activity.
Lots of aches and pains during the off week – healing pains maybe? My shoulders and elbow were stiff and complained during inclines, but nothing too bad. I did the target amount of reps @ 300, but could have had more. I am going to try to dial back pressing movements to help my elbow. Rows felt great – all really easy and explosive.
Incline Bench Press:
135x10x1
135x10x1
185x5x1
235x5x1
265x5x1
300x5x1
BB Rows (overhand and underhand grips, alternating):
225x10x1
225x10x1
275x10x1
275x10x1
275x10x1
275x10x1
225x15x1
225x15x1
Seated Chest Press Machine – Neutral Grip:
100x50x1
100x50x1
Chest Flye Machine (focus on tut and stretch):
40x15x1
40x15x1
40x30x1
DB Hammer Curls:
55x10x1
65x10x1
75x10x1
85x10x1
100x10x1
DB Curls (elbows tucked,arms out to sides):
40x12x1
40x12x1
40x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 50 minutes