September 4, 2007 [speed day] bench

September 4, 2007 [speed day] bench

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Dumbbell press (6)

4x15x45lbs (60s rest)

-made only 3 sets, forgot the cheat sheet J

 

Speed bench (5)

2x3x47.5kgs close grip

3x3x47.5kgs regular grip

3x3x47.5kgs wide grip

-no problem

 

JM press (5)

3x8x27.5kgs

-no problem

 

Supported rows (6)

5x8x45lbs

-no problem

 

Supported bent over raises (5)

3x8x20lbs

-no problem

 

Lying dumbbell extension (5)

1 set to failure, 20lbs per arm

-no problem

 

Reverse grip curls (4)

3x8x25kgs

-did 4 sets of 10 reps bicep curls instead

 

Note: