Strength Workout - Bench - Tri's and a little Shoulder

Well I guess you noticed I didnt have any posts for a few days, well everything is fine, I just came down with a flu that knocked me out of the game.

I did 10kms yesterday on the bike, but I know you are bored with those updates...

I resumed my strength training for benching with more triceps and shoulder work and boy do I ever feel it right now... Its hard for me to type at the moment.

Here is the routine.

5 sets of 20 rep blue band pull downs keeping my elbows tight against the side of my body.

1 min rest between sets.

Close grip barbell presses keeping a close eye on form and elbows in! Tight body.

115lb 4 board presses

1 set 11 reps

2nd set 12 reps

Went up to 135lb

1st set 10 reps

2nd set 6 reps

3rd set 4 reps

Gave a good effort on some of these to complete the rep, no matter how dirty it was. Felt really good.

Plate raises, 35lb plate

1st set, side grip, 15 reps

2nd set 13 reps, top grip

3rd set 10 reps, bottom grip

4th set side grip 18 reps to failure

That was it... took a lot out of my arms....