DE Bench Day

Hit up the orange band today, used about 50kg of weight and did triples for speed.REALLY working on arch and setup, been reading alot of Metal Miltia stuff, looks great. Moved to seated MPs next for girl weights and then hit up extensions rows and hammer curls, pretty swole up at the end.

DE Bench Day 26/12/10

Bench + orange Band

9x3 50kg

Seated MPs Behind neck

2x8 40kg LOL
1x5 45kg

Paused Extensions

3x8 35kg
1x15

Seated cable Rows
3x15

Hammer curls
2x10-12

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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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