Bench
93.5*7*7
Superset with:
Rows(plate weighted unilateral rowing machine)
Pyramid up to 40 per side*8*8
First few sets, bar flew up tremendously fast. Things started slowing down at the fourth set. Last rep on seventh set was a grind. Also, chose not to superset my bench sets with barbell rows as i realise it wears me out and my bench performance takes a toll.
Narrow grip bench
76*2*16
Wide grip bench
61*2*16
Superset with:
Seated cable rows
50*4*12
All about the stretch and squeeze on dem rows (for the hoes).
Incline dumbbell press
30*3*10
Superset with:
Rear delt flyes (rear delt flye machine)
32*3*12
First time using the rear delt flye machine. Have to say, even though it allows me to isolate the rear delts and upper back area, felt like a pussy using it. There's something about delt work and dumbbells that just feels better. Think i'll only use this when i get bored with dumbbell delt work.
Unilateral cable tricep extensions
15*3*10
Superset with:
Machine rows
50*3*12
Pretty good workout, think i look pretty swole in the mirror (lol). Weighed myself (for the first time in very long). 86.6kg, not too bad considering i stopped taking protein powder for bout two months.
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