Training day 08-22-2013

PRESS
Set 1: 45 lbs × 10
Set 2: 95 lbs × 8
Set 3: 135 lbs × 8
Set 4: 185 lbs × 8
Set 5: 185 lbs × 8
Set 6: 185 lbs × 8
Set 7: 135 lbs × 15

Some overhead reps today and a drop down set

SIDE LATERALS
Set 1: 10 lbs × 100

FACE PULLS
Set 1: 170 lbs × 15
Set 2: 170 lbs × 15
Set 3: 170 lbs × 15

KELSO SHRUGS
Set 1: 125 lbs × 10
Set 2: 125 lbs × 12
Set 3: 125 lbs × 15

CHINUPS
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 5 reps

30 seconds rest between the chinup sets

BAND PRESSDOWNS
Set 1: 100 reps

Used an EliteFTS orange band

DUMBBELL EXTENSIONS
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12
Set 3: 30 lbs × 12

After that pump, these were a struggle and a massive stretch, felt great

I skipped chest today because I was pressed for time in a major way so I will pick that up tomorrow, add some more back and do some biceps.

Its Friday… gotta do those fucking bis baby.

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