Swiss Bar Work:
Empty bar x10 4 to 1 / band pulls x10
55lb x5 4 to 1/ band pulls x10
85lb x3 / b.p. x10
85lb x3 / b.p. x10
85lb x3 (wide) / b.p. x10
85lb x3 (mid) / b.p. x10
85lb x10 /b.p. x10
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Straight Bar work: (all narrow grip)
Bar x20 / bench dips x20
65lb x18 / dips x18
75lb x12 / dips x12 (was trying for 15)
85lb x10 / dips x10
95lb x8 / dips x8
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D.B. Seated Press:
Reclined the bench on each set until it was flat
25lb x5 /bent row x10
25lb x5 / seated rows x10, 4x
25lb x14
50lb bent rows x5 ea side, 5x
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25lb plate o.h. tri. ext. X10, 25lb plate pullovers x10, 3x
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Band assist push ups x19
Band assist explosive push ups x5
Band assist fat guy pulls ups:
Wide grip x5
Mid grip x5
Narrow grip x5
Suppinated narrow x5
" " mid x5
" " wide x5
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Red band o.h. tricep ext x100 (changing angle)
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Lots of reps. Lots and lots of reps. My triceps feel totally pumped and that's a feeling that's addictive. It's part of the reason you push through the pain and fatigue. You know that those muscles are expanding and filling with blood and are preparing to kick your demons in the ass. And then, in a couple of days when you're aching and sore, you'll know that it's the feeling of those muscles repairing themselves and getting bigger, stronger. I honestly can't imagine not having these feelings in my life. I simply cannot.
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