29 April 2009 - Chest

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Bench Press
-Bar X 20
-135 X 12
-185 X 8
-225 X 3
-275 X 3
-315 X 3
-315 X 3
-315 X 3

Incline Dumbbell Bench Press
-95's X 5
-95's X 5
-95's X 5
-95's X 5
-95's X 5

Flat Dumbbell Flies
-50's X 16
-50's X 15
-50's X 14

That was that. I didn't have much time to hang around the gym and mess around tonight - duty calls. I'm happy about hitting 315 for several solid sets on the bench. It's about time my bench started coming around.

I've been hitting a lot of extensor work the last few days as my hands are still sore from the thick bar work this weekend. I think I'll hit the grippers tomorrow. Speaking of grippers, my brother-in-law Jon got the grip bug! After watching Geo and I hit some grippers back in NY he ordered himself a few CoC grippers from Iron Mind. I had limited grippers when we were playing around; CoC T, #2, #2.5, and #3. He couldn't close the CoC #2 - but, he could easily close the Trainer. On my recommendation, Jon picked up a CoC T, #1, and a #1.5. He called me up today and told me he crushed the #1.5 right out of the package! That's awesome! He's going to get consistent with the #1.5...and he's going to pick up a #2 for good measure. Solid work, bro! Geo, you better get hot! HAHA!

Goody