Without being all philosophical and blow-hard about it, after all I lift weights and coach people in the gym who needs to hear an overly drawn out ode to Christmas from me, enjoy the holiday season with family and friends. I don’t care if you are religious or not, the season is about being with those that mean the most to you and who treat you as if you are family, even if they aren’t blood relation.
135 x 10
185 x 5
225 x 2
275 x 12 x 2
45 seconds rest between sets
Flat DB Bench
110 x 3 x 10
Paused for a 2 count on my chest after lowering them slowly. Exploded off the chest.
Dips with chains
60 x 3 x 10
At the bottom of the dip I had some of the chains resting on the floor and at the top they all were off the ground. Accommodating resistance for those that like fancy terms.
65 x 5 x 10
Tricep Pressdowns with a neutral grip
145 x 3 x 20
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