5/5/13 Horizontal Push + Pull day

Bench

101*8*6

Superset with

Rows(plate weighted unilateral row machine)

Worked up to 42.5(per side)*10 reps

Instead of rowing both sides simultaneously, i tried doing it one side at a time. felt good, usually when i row both sides simultaneously my pecs feel pretty weird against the bench since i let the weight hang and let my lat stretch out for awhile at the bottom. 

Narrow grip bench

81*2*8

Wide grip bench

66*2*16

Superset with:

Cable rows

65*4*12

Incline press

66*3*8

Superset with:

Modo/alberto rows

30*3*12

Stole this from oguscake. http://www.youtube.com/watch?v=IsrSuuxZFMA check it out @ 5:30

Dips

BW*3*12

Superset with:

Machine rows

50*3*12

After that trained ian abit. oh yeah, forgot to mention, managed to smuggle ian into the nus gym today mwahaha. So while i was training him i played around with machines ive never touched before, like the plate weighted chest press and the plate weighted shoulder press. gotta say, i can see why they'd be really good for hypertrophy. Pretty safe and stable, user can push to failure without worrying too much about form or whatever the fk. 

Off to taiwan tomorrow morning. hope the hotels we're staying in have gyms. In before i meet frank yang! haha.