DE Bench Day

Worked CG 3 boards for triples today. Got 3x3 with 100kg then missed a 3rd rep. Did a few heavier singles after to feel more weight and moved to extensions. Finished off with upperback and then some curlz. Good day.

DE Bench Day

MG 3 Board
3x3 100kg
1x2 100kg
1x1 105kg
1x1 106kg
1xM 106kg

Dumbbell Extension
3x10 30kg

Tri DLs
3x6 30kg
1x 12+6+5 RP 20kg

DB Curls
1x8 12.5kg
3x8 15kg

Yellow Band Pullapart
80 reps paused

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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