Bench Press

Yesterday was supposed to be for benching but I decided to push it back a day. I did the following yesterday. 

Stationary Bike - 10 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Today I took four hours out of my day and enjoyed my training. 

Stationary Bike - 10 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 10 minutes. 

Vibration Table - 1 minute.

Stationary Bike - 10 minutes. 

Vibration Table - 5 minutes. 

Leg Swings and Stretches. 

Bench Press - 4 sets/8 reps/bar, 4 sets/8 reps/135lbs, 4 sets/8 reps/225lbs, 3 sets/6 reps/275lbs, 3 sets/3,2,2 reps/315lbs.

Alternate the following. 

Band Triceps Ext - 3 sets/12,16,20 reps/Orange Band. 

WG High Cable Rows - 3 sets/12,12,16 reps/60kg.

OH Plate Ext - 3 sets/12+12 reps/45lbs.

Seated Concentration Curls - 3 sets/8 reps/40lbs.

What a great work out. I took my time and enjoyed it. Supper time and now enjoying the evening with my wife. 

Snowdaddy.