Bench Press Day
Cycle 13
Overall Impression:
another bench press type day. from next week onwards i will be refering to this day as pull-up day. or perhaps accessory upper body day. or perhaps triceps day. maybe back and triceps will be the best example. nah...im sticking with upper body assistance work day  The Workout:
Seated Unilateral Dumbbell Shoulder Press
- 35 lbs x 20 reps
- 35 lbs x 12 reps
- 35 lbs x 10 reps
pretty hard...damn!
Pull-ups
- BW + 25 lbs x 3 reps
- BW x 3 reps
i really didnt feel like doing these and the set with 25 lbs on me was hard as hell and really put me off wanting to do any more work. lol...
Skull Crushers and Bent Arm Pull-overs Superset
- 70 lbs x 6 reps x 3 sets and 50 lbs x 7 reps x 3 sets respectively
nice!
Ab Work
- Lat Pull Downs = 70 lbs x 10 reps x 5 sets
tiring
Shoulder Prehab Work
- Protractions using Push-up plus
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