Training day 07-18-2013

PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 155 lbs × 5
Set 4: 155 lbs × 5
Set 5: 155 lbs × 5
Set 6: 155 lbs × 5
Set 7: 155 lbs × 5

5×5’s to rebuild this after surgery.

DB UPRIGHT ROWS
Set 1: 40 lbs × 12
Set 2: 40 lbs × 12
Set 3: 40 lbs × 12

DUMBBELL BENCH
Set 1: 70 lbs × 20
Set 2: 70 lbs × 20
Set 3: 70 lbs × 20

Did these with super-slow tempo, i.e. Elliot Darden style. If you don’t know who he is, you haven’t been around long enough.

PUSHUPS
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

LAYING REAR DELT RAISES
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15

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