alm21’s BodyBlog

Incline DB Bench Press: Really happy with the progress with these
70lb x 10
110lb x 6
105lb x 8
100lb x 7
80lb x 10

WG Lat Pull Down:
255lb x 6
240lb x 6
225lb x 8
210lb x 10

Flat BB Bench Press: Substituted this for the HS press for a change.
225lb x 8
275lb x 4
245lb x 6
235lb x 6
185lb x 12,6 Rest Pause

1-Arm DB Row:
110lb x 6
110lb x 6
110lb x 6
90lb x 10

Flat DB Fly:
60lb x 8
65lb x 8
70lb x 6

CG Low Cable Row:
240lb x 8
255lb x 6
225lb x 10

Straight Arm Lat Pull Down:
200lb x 10
200lb x 10
200lb x 10

Dual Cable Cross Fly: Decline ROM
45 x 8
45 x 8
45 x 7
30 x 15
30 x 15 - going for the burn

Dual Cable Cross Fly: Incline ROM
25 x 8
30 x 8
30 x 8
20 x 15 - burn baby burn

PWO Cardio:
40min Treadmill Incline=5 Pace=3.5 avg HBPM 120-130 - walking