Rare Sunday training! Oh yeah, gonna try to be a bit more upbeat in these again. So, like I said this week will be wonky for the days/times I go. This morning got in a little after 11AM. That was a pretty good time apparently. Changing up the routine for a few weeks until my work training periods are done. So yeah, that's as upbeat as it's going to get... so lets just roll on to some numbers.
Machine Bench Since it's a machine I won't be listing weight, just the plate configuration per side.
1 plate 8 reps, 2 plates 8 reps, 3 plates 8 reps 4 plates 8 reps 4 plates and a ten 8 reps, 4 plates and a quarter 6 reps, 5 plates 3 reps. Once I went to five plates I was like "yeah, this will be an easy 4, it was a 3 omg I can't do it again"
Handle triceps pressdowns 47x12, 52x12 57x12, 62x12, 67x14 just to force my partner to do it too.
Overhead rope extensions 70x10, 80x10, 90x10
Upward cable flies 50 4x10, 40x20
That'll be enough for today.
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