10-10-11
Rotator cuff work
Paused bench
45x5 x couple sets
95x3 x couple sets
135x3
185x3
225x3
275x1
300x3 x 4 sets. Huge PR! Pauses got shorter and shorter as sets sets went on. Probably even shafted the pause on a couple reps but i really dont care... i'm happy about this
Paused ultra wide grip floor press
135x5
230x5 x 2 sets
Blakeley Speed bench
135x7. Skipped the other two sets.
Cable rowe
200x10
Machine rowe
210x8 x 2 sets
Biangular rowe
150x10 x 2 sets
Band face pulls
2 sets of 20
Awesome workout! But i'm shot... taking down a whole pizza and a pound and a half of broccoli to try and recover