A Top 40 Weightlifting Blog

Wednesday, January 15, 2014

Bench Press

Really tired tonight. Almost felt like falling asleep during the Pump Phase of the work out. Still, I managed to man up and get it done.

Warm Up
Light Stretching.
Bench Press - 135lbs/12 reps, 135lbs/6 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Bench Press (with wrist wraps) - 6 sets/1 rep/365lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press (with wrist wraps and light bands) - 6 sets/5, 5, 5, 4, 4, 4 reps/300 to 320lbs
*2 minutes rest after each set*

Support Work
Dumbbell Hammer Curls - 4 sets/12 reps/37lbs.
Dumbbell OH Extensions - 4 sets/12 reps/37lbs.
Dumbbell Rows - 3 sets/8 reps/145lbs.
Cable Press Downs - 3 sets/12 reps/25kg.
Concentration Curls - 2 sets/8 reps/37lbs.

I didn't warm up as much as I should have today and now my legs are tight and sore. My right anterior shoulder has been causing me some pain. I considered resting the remainder of the week but the iron made me think other wise. I'm glad I worked out. My shoulder feels much better. I guess I'll see tomorrow. On another note... I have been off my diet now for quite some time and my weight is back up well over 300lbs. Time to get back on the horse and restart my diet.


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