[GqArtguy]

Day 7 “DE/Low Bench Day”

1. Incline DB bench 60, 65, 70, 75/5, 80/4, 85/3, 65/10, 8

2. Decline DB Press: 80/5, 85/4, 90/4

3. T-bar rows: 115/12, 135/12, 12, 10

4. BB Holds: 315*3 for 15-20s

5. DB Hammer Curls: 35/12, 10, 9

6. Pulldown Abs: 120*2/10

Man despite the weather, today's weather was awesome. I got a nice PR on the inclines today and since I was alone today I didnt do board presses so I increased the volume on the 2 back off sets for inclines. The declines were tough today because after inclines, my chest was fatigued so my tris were working extra hard.

Smashed the rows compared to last week, I was very happy about that. 135 was decent but during the last 2 reps per set I was pulling extra hard to get it to touch my belly. I see alot of guys use their lower backs and legs on this movement but since I keep that fixed my lats and traps are doing most of the work. Im shooting for 4 sets of 135-140 next time.

I did BB holds because I didnt want to mess with DBs and I also wanted to build up my hook grip for when I start deadlifting heavy. Traps got some blood throughout but they will build up more as my grip improves. I was impressed on teh hammer curls as well since I didnt write down what I did last week. I also added abs today. Im thinking of switching abs to upper body days, at least for my pulling days because my hips are really tired by the end and I think its affecting my progress on abs. I kept the volume moderate because I did abs 2 days ago but next week Ill transfer all of my ab volume from pulling days to this day. Squat days are fine for the time being.