Cube week 7 bodybuilding day 15th June 2013

Foam roll: full body
Shoulder distractions and dislocations
Warm up: band flyes/pressdowns/pull aparts, 15 reps, 2 rounds, no rest

Bench
Bar * 10, 10
60kg * 8, 8
80 * 8
100 * 5
115 * 3 for 6 sets
Bench was done explosive. Managed to figure out the leg positioning and get my groove. Also worked on keep the head to he bench.

3 board
120 * 2
130 * 2
140 * 2, 2

Tricep hell (up to 4 board)
100kg, each level 5 reps, rest paused in between 3 board and 4 board

Lying dumbbell extensions
10 * AMRAP for 3 sets
This was supersetted with band pressdowns on a med band.

Lateral raises
10 * AMRAP for 2 sets
Super slow negatives, hit 25 on the first set and 27 on the second.

BB rows (from dead stop)
100 * 10 for 3 sets

Machine rows
45 * 15 for 3 sets

Rear delt machine superset with face pulls
20 reps each, 1 min rest, 2 sets

DB shrugs superset with rear delt machine
12 reps each, 1 min rest, contracted position was held for 5 secs for both exercises
This was pretty killer. Used 22.5kg DBs and 33kg on the rear delt machine and it was already tough.

Single arm hammers
30 * 8 for 3 sets
Done pretty strict, minimal body english.

GHR abs
3 sets of 20

Happy with today's training. Despite the lack of sleep, managed to figure out a good bench position to use for com. Felt strong and fast on explosive on the bench sets today.