28 May 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

Neck Stretches
-All Directions

Flat Bench Press (Full-Pause Reps)
-Bar X 20
-135 X 10
-185 X 5 (Arched over a foam roller)
-225 X 3 (Arched over a foam roller)
-275 X 3 (Arched over a foam roller)
-300 X 3 (Arched over a foam roller)
-315 X 3 (Arched over a foam roller)
-320 X 3 (Arched over a foam roller)
-325 X 3 (Arched over a foam roller)
-330 X 1 (Arched over a foam roller)

Incline Dumbbell Bench Press
-100's X 5
-100's X 5
-100's X 5

Flat Bench - Stabilization Work (KBs hung from the bar with bands)
-50lb KBs X 15
-50lb KBs X 15
-50lb KBs X 12

Everything felt great on the bench last night. Let me tell you, those pause reps are BRUTAL! I wanted to get 330 for a triple; but, I could only push it for a single. I got buried on my second rep. Everything else is everything else. Max effort singles next week.

BW - 237lbs.

Goody