10/19 - 10/31

Mon 10/19
Core De load
Light Strap Squats

Standing Abs

Alt DB Curls

Wed's
Bench Support De load

Light bench something

Push downs




Sat ME Bench De load

Flat Bench: worked up to a single @ 345#

Light pull downs to chest

Push downs

Monday 10/26
Core

No Train

Weds Bench assist
DE Bench
3 x 3x 135
6 x 3 x 135 + 2 minis under bench

Military
5 x 135
5 x 185
5 x 205
3 x 225

Dips
3 sets

H Pulley WG rows to chest
4 sets

Push downs
3 sets

Sat ME Bench
Shirt Work
Warm up to 3 x 315
Shirt + 2 boards
1 x 365 nt
1 x 405 nt
1 x 435 nt
1 x 465
1 x 485 best rep. Pulled the plug here. Poebably could have gone 2 more sets over 500 but I'd rather go slow and let the old CNS get accustomed to the stress a bit at a time. Right wrist was a bit weak on the 465 but concentrated on squeezing the bar and wrapped it tighter for the 485. Went great. The Karin's DD might be old but it still has life. The extra canvas chest plate probably helps.

Close grip S press full ROM
12 x 135
2 x 12 x 185

CS Rows
4 sets

Bwt slowly dropping. 273# this AM. Making sure more protein is consumed so I don't turn into the weak little mess I was last time.

Maranatha

God Bless!