Bench
100kg * 5
120 *5
130 * 3
140 * 1
150 * 1
Close grip bench
130 * 3
100 * 5 for 4 sets
Weighted dips (3 sec negative)
1 plate * 10 for 3 sets
Behind the neck press
50 * 10 for 2 sets
Elbows out tricep extensions (inclined)
15 * 10 for 3 sets
Overhead DB extensions
17.5 * 12 for 2 sets
DB flyes
20 * 10 for 2 sets
Single arm machine press
15 * 20 for 2 sets
A1: Face pulls
31 * 30 for 2 sets
A2: Lateral Raise
15 * 12 for 2 sets
-A1 and A2 were supersetted, rest time between sets was less than a minute
BB curls
40 * 10 for 3 sets
Lots of exercises today, but mostly light weights (with exception of the bench). Haven't gone heavy on the bench in a while. 150 felt nice and strong, but didn't want to push it any heavier because I believe my cns might still be trying to recover and I have a heavy duty session tmr morning on squats. After that I just decided to do more recuperative light weight accessory work. Pace was pretty brisk today, entire training took barely 45 mins and my rest time was roughly less than a min for most exercises. Basically tried to get some volume in for the basic pressing muscles and do some chest work, which I have been sorely neglecting lol Time to sleep!
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