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Old 06-02-2012, 02:58 PM   #1197
gaspers04
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Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,517
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
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Default

ME Bench

Rotator Rehab;
Face Pulls w/ #4 Med 20/20/20
Shoulder Blade Shrugs w/#4 15/20/20
Outside Rotation w/ #1 Mini 15/15
Inside Rotation w/ #1 Mini 15/15
Pull Aparts w/ #1 Mini 30/30

Bar Path Practice My biggest problem in a shirt) Oly BB x 20/20/20

W/U
135x15 225x5 315x5

Bench work Sets
70% 330x3
80% 380x3
90% 425x3 PR
95% 450x1/1/0 Miss the third single, tris were smoked. I now know my weak spot. Time to hammer the tris!

Cable Press Downs
100x10/10/10

Bench Dips
BW x 10/10/10

Prone DB Laterals
30x10/10/10

BB Shrugs
500x10/10/10

Good Session.
__________________



Supplements
M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.

Last edited by gaspers04; 06-02-2012 at 03:59 PM.
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