Exercise Log 10.19.14 (Dev Day)

Developmental Day, need to work on bench pressing so it was very chest focused. Felt very weak on my bench press, not completely sure why.

Pause Close Grip Bench Press: Set 1) 5 reps @ 155lbs. Set 2) 3 reps @ 155lbs. Set 2 felt very weak so I stepped down in weight. Set 3) 5 reps @ 145lbs. Set 4) 5 reps @ 135lbs. Set 5) 5 reps @ 135lbs.

Decline Wide Grip Bench Press: Set 1 & 2) 3 reps @ 155lbs. Set 3) 3 reps @ 165lbs. At this point I didn’t feel comfortable unracking 175lbs, which is rather odd, something just felt off today with the benching so I did a drop set instead. Set 4) 6 reps @ 135lbs.

Chest Cable Flys: This is actually something I haven’t done in a while, it felt very good will be sure to do it more often. 5 sets of 8 reps @ 80lbs (total).

Shoulder Press: 4 sets of 6 reps @ 35lbs.

Arnold Press: 3 sets of 10 reps @ 20lbs.

Face Pulls: 5 sets of 6 reps @ 120lbs. These felt very good!

Rear Delt Flys: 3 sets of 10 reps @ 80lbs.

Shoulder Rehab: 4 sets of rotator cuff exercises & stretches.

Afterwards ran 2 miles, walked about another mile.