Well, the holiday gorge fest is pretty much done. I gained a whopping 10 lbs in only three days! I just hope it's mostly water retention and not 10 lbs of solid fat!
Anyways, here is the bench press workout we did today:
Chain Bench Press, 100 lbs of chain at the top, work up to a heavy single
3 Board Bench Press, still using chains but adding a bench shirt if you have one, work up to a max single
Pull-Ups x 50 total reps
Narrow Grip 3 Board Bench Press, body weight x max reps (I did 29 reps)
Fat Bar Dumbbell Rows 3 x 15
This was one hell of a tough training session for me. I was literally shaking after the workout. If you can do sets of pull-ups between the pressing, go for it. It will save you a lot of time.
Anyways, here is the bench press workout we did today:
- Chain Bench Press, 100 lbs of chain at the top, work up to a heavy single
- 3 Board Bench Press, still using chains but adding a bench shirt if you have one, work up to a max single
- Pull-Ups x 50 total reps
- Narrow Grip 3 Board Bench Press, body weight x max reps (I did 29 reps)
- Fat Bar Dumbbell Rows 3 x 15
This was one hell of a tough training session for me. I was literally shaking after the workout. If you can do sets of pull-ups between the pressing, go for it. It will save you a lot of time.