
-Bench press (semi close grip)
barx100
135x40
185x40!!! (goal was 30)
225x20
275x11 (PR old was 8)
315x6 (PR old was 4)
-Decline Hammer Strength
2 plates each side x 20
3 plates x15x2
3 and a quarter x8
-Flat Hammer Strength
2 plate x20
3 plate x8 (died)
-Cable flys
75x20x2
100x20x5
-Lateral raises
5x50
10x40
15x30
20x30
25x20
30x15
35x12
40x10
45x10
50x8
Feel really happy with this workout! i think i might try 405 bench on the 20th just incase the world ends i can say i bench 400lbs will be a 30lb PR if i do make it but not 100% sure i will just gunna give it a shot so i'll record that session. if you have any requests for footage let me know..
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