BB Bench Press
45 x 10
95 x 8
135 x 6
185 x 6
225 x 6 x 3 sets
225 x 4
BB Bent-over Row
45 x 10
95 x 8
130 x 8
185 x 6 x 2 sets
135 x 12
Neutral-grip Lat Pulldown
80 x 10
130 x 8
180 x 8 x 2 sets
DB Shoulder Press
20's x 10
30's x 8
40's x 6
60's x 10
70's x 4 x 2 sets
I finished with 15 minutes on the concept 2 rower, and covered 3400 meters.
It's been a long time since I did BB bench press and I decided to do 4 sets of 6 instead of the wave loaded 6, 1, 6, 1 sets. I didn't have a spotter so I cut the last set short at 4 to be safe. My wrists started to bother me towards the end also, so I may go back to DB bench next week.
My rows need a little help. Once I start to up the weight the stress on my lower back becomes too much and I just don't feel comfortable. In the past I have just gave up on bent over rows and switched to either chest supported or 1-arm rows. This time I want to try to stick with it and slowly increase the weight again.
Nothing exciting about the pull-downs.
I was happy with the shoulder presses tonight. With the 70's my tri's just gave out after 4 reps in both sets.
Despite all of the complaining and excuses, I was happy with tonights workout.
