Bench Press

Yesterday we got a fair bit of snow and I spent about 2hrs walking behind my snowblower clearing out my driveway and the street. 

Today is regularly scheduled Bench Press day.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Rotator Laterals - 2 sets/16 reps/10lbs.

Bench Press - 4 sets/8 reps/bar, 4 sets/8 reps/135lbs, 4 sets/8 reps/225lbs, 3 sets/2 reps/315lbs. (long pause, no wraps)

Alternate the following. 

WG High Cable Rows - 5 sets/12 reps/60kg.

Seated Band Triceps Ext - 4 sets/12, 16, 16, 20 reps/Orange Band,

Seated Concentration Curls - 4 sets/10 reps/38lbs.

OH Plate Ext - 4 sets/12+12 reps/45lbs.

A really good long workout. 

Snowdaddy