24/12/12

Bench

82.5x3

95x3

107.5x6

Superset with:

Pendley rows

85x8, 10, 12

Wide grip bench

75x20, 18, 13

(died lol)

Superset with:

Dumbbell rows

40x3x12

Incline dumbbell press

32.5x3x12

(slow negs)

Superset with:

Seated cable rows

90x1x12

60x2x12

(reps much slower on last two sets)

Push ups(feet elevated, slow negatives)

BWx2x16

Superset with:

Standing single arm cable rows

50x2x12

Good session today, had a friend join me at thomson. Lost tightness on the last (heaviest) set on bench press. Also gotta focus on taking arms out of back work. I tend to be able to contract ma shit properly when the weight is lighter, but when i increase the weights, even though i can handle that shit, i tend to use too much arm strength. Really should keep ego out of training and start using lighter weights for back work. Still not sure if i'm training tomorrow. If i do it'll be at fitlion, and i don't like to squat in different environments, so even if i train i might just do some delt work (yes. i am a lil' bish. sue me.).