Exercise Log 10.9.14 (Bench Press & Deadlift Day)

Bench Press & Deadlift Day, cycle 2. I was still sick with a cold, so this workout wasn’t as effective as it could’ve been.

Close Grip Bench Press: Sets 1 & 2) 5 @ 115lbs. Sets 3 & 4) 4 @ 145lbs. Sets 5 & 6) 3 @ 155lbs.

Deadlift: Sets 1 & 2) 5 @ 205lbs. Set 3) 3 @ 240lbs. Set 4) 3 @ 255lbs. Sets 5 & 6) 2 @ 275lbs.

All the “high intensity” accessories are at slow, controlled tempos.

T-Bar Press / T-Bar Rows (high intensity): 4 sets 8 reps each @ 70lbs.

Iso-Lateral Incline Chest Press (high intensity): 3 sets 8 @ 98lbs.

Dumbbell Bicep Curls / Dumbbell Tricep Kickbacks: 3 sets 8 reps curls @ 25lbs / 8 reps kickbacks @ 20lbs.

Shoulder Rehab: I’ve been doing sets of doing rotator cuff movements with one arm mixed with stressing of the opposite arm. This has been a nice way to finish off chest/shoulder days, and has become one my current favorite way of knocking out some exercise to keep my shoulders healthy (they still snap crackle and pop a little bit, but nothing too bad). 3 sets of 10 reps rotator cuff exercises with sustained stretching of each arm.