Trained at the Ray Friel I needed a spot and Big Devon Nicholson was there to lend a a helping hand
4th week benching Since Bicep Tear
315 x 6
405 x 2
455 X 1
475 X 1
495 X 1
495 X 1 Bi and delt felt stiff wanted to try 535 but decied against it
Close Grip Bench 225 - 30 reps
Set # 1 - 23 reps
Set 3 2 - 12 reps Increase weight to 245 next week
Tricep Push down cable 6 sets of 10 - 60 secs rest
I final set of 50 reps using half the weight alternated wide and narrow grip (I was using a lat bar for the pushdown) every 5 reps
finished in 38 minutes
Feel my delts and Triceps like mad this morning!!
Workout took 34 minutes
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