Programmed

     We went away for the weekend and were busy getting prepared last week. We came back yesterday, got unpacked and got back to the gym today. We spent the weekend working our asses off doing chores and projects at our cabin and I feel like I've been beat up several times. In a way, I kind of was because I never missed an opportunity to hurt myself - walking into the tip of our ladder/staircase (think of walking into a trailer hitch), screwing my finger while trying to hang curtains, doing something to my back while sleeping on the worst mattress ever; hurting myself is my special talent. I didn't feel very motivated to go today, but, and I can't believe I'm saying this, I've built the discipline to go anyway. 
Frank was't happy with the stuff I had us doing (insert eye roll), so I got us a new, 5 day program that we're giving a try. Anyone who's ever tried to find a program knows there's a million and two different ones to choose from. We're not at a level where we have to be super picky or dial in to extreme detail, so we really had any choice we wanted. The only caveat that we had was that it had to be Monday through Friday. Frank likes the 5 days and weekends off. We settled on one from Muscle & Strength. You can find the link here. We did add in a couple of extra things, but didn't change too much. Here's what got done:

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INCLINED BENCH:

55lb x6

(65lb x6) 3x

DECLINED BENCH:

65lb x12

(75lb x12) 2x

FLAT BENCH:

65lb x12

65lb x15

65lb x13

PEC FLY:

(60lb x12) 3x

REAR DELT FLY:

(50lb x10) 3x

*Improvement over 7 days ago - 3 sets at 50lb

ASSISTED DIPS:

(80lb x6) 3x

CRUNCH MACHINE:

(70lb x15) 3x

ROTARY TORSO:

(70lb x15 ea. side) 3x

*Improvements over 8 days ago - increase in weight and reps

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     Pretty happy with what we did tonight. I've never been a fan of inclined bench, but it felt good tonight. I've also never done declined bench. I liked it, to me it felt easier than the inclined. The assisted dips still suck. I'm weak as water with them. I'll keep doing them, I have to get stronger with them at some point.