DE BENCH: Pin presses.
Banded Speed Bench: 185 (plus bands) x 9 x 3
- Set pins at chest level. Choked purple bands around the bottom of the rack and an additional 60 lb DB.
Closegrip Pin Press: 225 x 5, 245 x 5, 255 x 3, 275 x 2
- Kept purple bands on, pins set 4" off chest. Extreme tension at top.
Triceps Pressdowns: Level 10 x 12, 12, 12, 12
- 60 seconds rest. Level 10 used to be extremely tough.
Chest-Supported Rows: 315 x 10, 10, 10, 10
- 90 seconds rest.
Seated Plate Raise: 45 x 12, 12
* My cals have been increased since I moved to the four day westside by 600 cals. I actually dropped another pound!
Just very clean eating at 3400 cals per day.