Hot Bench

     Frank and I were back at it today. We did bench and back and ended with core. I tried the multi hip machine but for some reason it was fighting me every step of the way. The weight seemed too heavy, the roller was uncomfortable and hurting my leg and I just couldn't seem to get it right. So I moved on. Definitely worked up a good sweat today - it was humid in that gym. I even remembered my notebook and pen to keep track of what I was doing.  Here's what got done:

•••••••••••

BENCH:

55lb x10

65lb x10

(85lb x5) 3x

wide/mid/narrow x10 each, empty bar

REAR DELT FLY:

(machine)

30lb x10

50lb x10

70lb x10

PEC FLY:

(machine)

40lb x10

60lb x10

100lb x8

80lb x2

DIVERGING LOW ROW:

(machine)

Double Row 60lb x10

Single Arm 60lb x10 (ea. side)

Single Arm 65lb x10 (ea. side)

Double Row 110lb x10

FACE PULLS:

(machine)

35lb x10

40lb x10 (pause last rep)

45lb x10 (pause last rep)

ROTARY TORSO:

60lb x10

(70lb x10) 2x

••••••••••

     Not a bad showing today. It was nice and quiet when we got there so we had our pick of machines. I found a nice little dumbbell shoulder workout for our next upper body day because I really want to work more DB back in. I'm disappointed, of course, with the weight on the bench, but not surprised. It's been probably a solid year or more since I did any serious bench work. I'm hoping the numbers will go up fairly quickly. 

     As far as the scale, I have lost exactly zero pounds and maybe even gained a pound or two. I'm to not let it bother me too much, I know the scale is a fickle bitch. I'm just going to have faith that hard work and good food will start showing results.