Training day 06-18-2013

DUMBBELL BENCH
Set 1: 50 lbs × 15
Set 2: 20 lbs × 15
Set 3: 80 lbs × 20
Set 4: 20 lbs × 20
Set 5: 100 lbs × 20
Set 6: 20 lbs × 20
Set 7: 100 lbs × 20
Set 8: 20 lbs × 20
Set 9: 100 lbs × 20
Set 10: 20 lbs × 20
Set 11: 80 lbs × 12
Set 12: 20 lbs × 20
Set 13: 80 lbs × 12
Set 14: 20 lbs × 20
Set 15: 80 lbs × 12
Set 16: 20 lbs × 20

A shitton of volume here. After doing the 100’s I dropped to the 80’s and did 3 count pauses off the chest.

MACHINE SIDE LATERALS
Set 1: 50 lbs × 100

Burns like the 7th level of hell.

FAT BAR PULLDOWNS
Set 1: 70 lbs × 15
Set 2: 20 lbs × 20
Set 3: 70 lbs × 15
Set 4: 20 lbs × 20
Set 5: 70 lbs × 15
Set 6: 20 lbs × 20

DB SHRUGS
Set 1: 100 lbs × 20
Set 2: 30 lbs × 20
Set 3: 100 lbs × 20
Set 4: 30 lbs × 20
Set 5: 100 lbs × 20
Set 6: 30 lbs × 20

DUMBBELL CURLS
Set 1: 35 lbs × 15
Set 2: 35 lbs × 15
Set 3: 35 lbs × 15
Set 4: 5 lbs × 100

Set 4 was the left arm, clearly.

MEDIUM BAND PRESSDOWNS
Set 1: 100 reps

Used both arms together since I didn’t tear a tricep.

BAND PULL APARTS WITH MINI BAND
Set 1: 100 reps

Starting to get my left arm back bit by bit. Its only a matter of time.

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