Close Grip Bench Press (205): 95x3, 115x3, 130x3, 155x3, 175x3x5, 205x3(overloads, 10 seconds each).
Nautilus Lateral: 100x6, 115x1, 105x6, 120x1, 80x15 (rest paused). Each rep had a 2 second hold at the top, since I felt really strong on the movement today. Should have remembered that there would be a 15 rep set at the end: After 6 reps, I had to take 2 10-second rests to complete 15.
90 Degree External Rotations (20): 10x10, 12x8, 12x10, 15x6. The first two sets were hard because of the lactic acid in my delt, but the 3rd was easier and my set of 15 gained a rep.
Hoist Dips (214, BWT was 239.9): 169.9x6, 199.9x1, 179.9x6, 209.9x1, 134.9x15. Last set was clean no pause, I'm gaining strength fast on this movement and, since my shoulders were really warmed up, it was painless.
Nautilus Pullovers (130): 100x6, 115x1, 105x6, 120x1, 80x15
Standing Reverse Curls (60): 45x6, 50x1, 50x6, 55x1,35x15.
1 comment:
Nice workout Alberto. We'll see those body weight dips before to much longer! :)
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