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  1. #2821
    Prince of Manlets Gibb1991's Avatar
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    Dead Lifts
    135 lbs x 10
    185 lbs x 5
    205 lbs x 4
    205 lbs x 4
    205 lbs x 4
    -double overhand pump was a huge forearm pump

    Incline DB Bench
    40s x 30
    40s x 30
    40s x 20
    30s x 20
    30s x 15

    Dips
    BW x 12
    BW x 10
    BW x 10
    BW x 8

    SUPERSET Pull Ups
    4 sets

    Standing OHP
    25s x 20
    25s x 20
    25s x 15

    SUPERSET Curls
    25s x 4 sets

    Push Downs
    40 lbs x 10-15 x 4 sets

    SUPERSET Face Pulls
    4 sets

    One Arm Farmers Walks
    40 lbs x 4 sets
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  2. #2822
    Prince of Manlets Gibb1991's Avatar
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    Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000)
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    Squats
    95 lbs x 12
    135 lbs x 10
    155 lbs x 10
    185 lbs x 8
    185 lbs x 8
    185 lbs x 6

    Leg Press
    1 plate/side x 30
    1.5 plate x 30
    1.5 plate x 30

    Reverse Hyper

    5 sets
    -Very light and high rep, first time ever on this machine. Very happy to have found one.
    Eat Right. Lift Heavy. Be a Fat Manlet.

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  3. #2823
    Prince of Manlets Gibb1991's Avatar
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    Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000)
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    Barbell Rows
    95 lbs x 20
    115 lbs x 17
    135 lbs x 10
    145 lbs x 8
    145 lbs x 8
    145 lbs x 7 >>> 135 lbs x 5 >>> 95 lbs x 11

    Pull Ups
    BW x 6
    BW x 6
    BW x 6
    BW x 5

    Cable Rows
    4 sets

    Curls
    4 sets
    Eat Right. Lift Heavy. Be a Fat Manlet.

    One Year to Leave Do I Even Lift Status

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  4. #2824
    Prince of Manlets Gibb1991's Avatar
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    Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000)
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    Lateral Raises
    10s x 20
    15s x 20
    20s x 20
    25s x 17
    25s x 12 >>> 20s x 15 >>> 15s x 18? >>> 10s x 20

    DB OHP
    40s x 10
    40s x 8
    40s x 6
    40s x 5 >>> 30s x 6
    30s x 9
    30s x 7

    Face Pulls
    5 sets

    Push Downs
    5 sets

    Curls
    20s x 20
    25s x 15 >>> 20s x 6
    25s x 8

    SUPERSET DB Lying Tricep Extensions
    20s x 15
    20s x 12
    20s x 10
    Eat Right. Lift Heavy. Be a Fat Manlet.

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  5. #2825
    Prince of Manlets Gibb1991's Avatar
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    Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000)
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    Hack Squat (each plate is the total plates, not plates per side)
    0 plate x 15
    1plate x 15
    2 plate x 15
    3 plate x 15
    4 plate x 15
    4 plate x 10 >>> 3 plate x 12 >>> 2 plate x 13>>> 1 plate x 12

    Barbell Rows
    95 lbs x 15
    145 lbs x 8
    145 lbs x 8
    145 lbs x 8 >>> 95 lbs x 10


    Dips
    BW x 15
    BW x 15
    BW x 15
    Eat Right. Lift Heavy. Be a Fat Manlet.

    One Year to Leave Do I Even Lift Status

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  6. #2826
    Prince of Manlets Gibb1991's Avatar
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    Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000)
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    Elliptical
    30 mins
    Eat Right. Lift Heavy. Be a Fat Manlet.

    One Year to Leave Do I Even Lift Status

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  7. #2827
    Prince of Manlets Gibb1991's Avatar
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    Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000)
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    Dead Lifts (double overhand)
    135 lbs x 8
    155 lbs x 5
    185 lbs x 5
    205 lbs x 8
    205 lbs x 8
    205 lbs x 5

    Incline DB Bench
    40s x 30
    45s x 30 (with rest pauses at 17 and 26)
    45s x 30 (several rest pauses)
    30s x 20
    30s x 20

    Face Pulls
    4 sets

    SUPERSET Tricep Push Downs
    4 sets

    TRIPLESET DB Lateral Raises
    15s x 4 sets
    Eat Right. Lift Heavy. Be a Fat Manlet.

    One Year to Leave Do I Even Lift Status

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  8. #2828
    Prince of Manlets Gibb1991's Avatar
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    The one hour limit was pretty annoying today. Got there a few minutes late and all the squat racks were taken. Would've just stretched and waited but time was a factor.

    Hack Squats (total plates, not plates per side)
    0 plates x 15
    1 plate x 15
    2 plate x 15
    3 plate x 15
    4 plate x 12
    4 plate x 10 >>> 3 plate x 10>>> 2 plate x 12 >>> 1 plate x 10

    Leg Press (Plate per side)
    0 plate x 30
    1 plate x 25
    2 plate x 20
    3 plate x 15
    3 plate x 15

    Leg Extensions
    4 sets

    Leg Curls
    4 sets


    Overall very efficient and good workout. But could've used another 15 mins so I could have gotten another compound in or some heavy carries.
    Eat Right. Lift Heavy. Be a Fat Manlet.

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  9. #2829
    Prince of Manlets Gibb1991's Avatar
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    Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000)
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    Lateral Raises
    15s x 30
    15s x 25
    20s x 15
    20s x 12>>> 15s x 10 >>> 10s x 15

    DB OHP
    45s x 7
    45s x 8
    45s x 7 >>> 35s x 6 >>> 25s x 10

    Face Pulls
    4 sets

    Push Downs
    4 sets

    DB Curls
    20s x 4 sets

    SUPERSET DB Skullcrushers
    4 sets

    Barbell Curls
    60 lbs x 6
    60 lbs x 7
    60 lbs x 6

    One Arm Farmers Walks
    60 lbs x 4 sets per hand
    Eat Right. Lift Heavy. Be a Fat Manlet.

    One Year to Leave Do I Even Lift Status

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  10. #2830
    Prince of Manlets Gibb1991's Avatar
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    Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000)
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    Hack Squat
    0 plate x 15
    1 plate x 15
    2 plate x 15
    3 plate x 15
    4 plate x 12
    4 plate x 10

    Barbell Row
    135 lbs x 10
    155 lbs x 7
    155 lbs x 7
    155 lbs x 6

    Dips
    BW x 15
    BW x 15
    BW x 12

    Cable Rows
    4 sets

    Barbell Curls
    70 lbs x 6
    70 lbs x 5
    Eat Right. Lift Heavy. Be a Fat Manlet.

    One Year to Leave Do I Even Lift Status

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  11. #2831
    Prince of Manlets Gibb1991's Avatar
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    Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000) Gibb1991 has much to be proud of. One of the best! (+20000)
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    Dead Lift
    135 lbs x 5
    185 lbs x 4
    225 lbs x 5
    225 lbs x 4
    225 lbs x 3

    Incline DB Bench
    50s x 27
    50s x 16
    50s x 12
    50s x 12
    40s x 12
    40s x 13
    40s x 10

    Dips
    BW x 12
    BW x 12
    BW x 10

    Push Downs
    4 sets

    SUPERSET Face Pulls
    4 sets

    DB Skullcrushers
    15s x 9
    15s x 8
    15s x 6

    SUPERSET DB Curls
    15s x 3 sets of 15+
    Eat Right. Lift Heavy. Be a Fat Manlet.

    One Year to Leave Do I Even Lift Status

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  12. #2832
    Prince of Manlets Gibb1991's Avatar
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    Squats
    135 lbs x 15
    155 lbs x 10
    185 lbs x 10
    185 lbs x 10
    185 lbs x 6

    Leg Press
    1 plate x 20
    2 plate x 20
    3 plate x 20
    4 plate x 5


    Will go back later. Should have done my warm up at home, wasted time loosening up at the gym.

    EDIT


    #2

    Leg Curls
    50 lbs x 20
    50 lbs x 20
    50 lbs x 15
    50 lbs x 12

    Leg Extensions
    4 sets

    Hip Abduction
    3 sets

    Hip Adduction
    3 sets

    Calf Raises
    3 sets

    Cable Crunches
    3 sets
    Last edited by Gibb1991; 09-18-2020 at 12:06 PM.
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  13. #2833
    Prince of Manlets Gibb1991's Avatar
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    Barbell Rows
    135 lbs x 12
    155 lbs x 10
    155 lbs x 7
    155 lbs x 7
    155 lbs x 6
    135 lbs x 9

    Pull Ups
    BW x 5
    BW x 5
    BW x 5
    BW x 5

    Machine Rows
    4 sets

    Cable Rows
    2 sets

    One Arm Farmers Walks
    70 lbs x 6 sets (3 each)
    Eat Right. Lift Heavy. Be a Fat Manlet.

    One Year to Leave Do I Even Lift Status

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  14. #2834
    Prince of Manlets Gibb1991's Avatar
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    Lateral Raises
    15s x 30
    20s x 18
    25s x 12
    30s x 6 >>> 20s x 8
    30s x 5 >>> 20s x 8
    30s x 6 >>> 20s x 9 >>> 10s x 12

    DB OHP
    45s x 6
    45s x 5
    45s x 5 >>> 35s x 6
    35s x 8 >>> 25s x 8 >>> 15s x 6

    Face Pulls
    4 sets

    SUPERSET Push Downs
    4 sets

    TRISET Behind the neck Push Down
    4 sets

    QUADSET DB Curls with Back Against Wall
    30s x 4 sets of 6-8

    DB Skull Crushers
    20s x 3 sets

    SUPERSET Seated Curls
    20s x 3 sets
    Eat Right. Lift Heavy. Be a Fat Manlet.

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  15. #2835
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    Incline DB Bench
    30s x 30
    40s x 30
    50s x 21 >>> 50s x 9
    50s x 15 >>> 50s x 7
    50s x 18

    Rotator Cuff Work


    Pretty annoyed, woke up with my right shoulder sore the other day (the shoulder that has never really had issues before) and it's been 2 days and felt fine until I started lifting. I'll keep up with the rotator cuff stuff and maybe not do upper body for a week or so.
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  16. #2836
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    Squats
    45 lbs x 12
    135 lbs x 15
    155 lbs x 12
    195 lbs x 12
    195 lbs x 10
    195 lbs x 8

    Leg Press (plates per side)
    1 plate x 30
    2 plates x 30
    3 plates x 20
    4 plates x 15 >>> 3 plates x 12 >>> 2 plates x 10

    Leg Curls
    4 sets
    Eat Right. Lift Heavy. Be a Fat Manlet.

    One Year to Leave Do I Even Lift Status

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  17. #2837
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    Barbell Rows
    45 lbs x 25
    95 lbs x 15
    135 lbs x 12
    155 lbs x 8
    165 lbs x 4
    165 lbs x 4 >>> 155 lbs x 5
    155 lbs x 6
    155 lbs x 6

    Pull Ups
    5 sets of 5-6 reps

    Cable Rows
    60 lbs x 13
    60 lbs x 12
    60 lbs x 12

    Lat Pull Downs
    130 lbs x 12
    130 lbs x 10
    130 lbs x 10

    Seated DB Curls
    22.5 lbs x 3 sets of 12

    Shoulder much better today. And can't lift for the next 2 days so hopeful to be at 100% by my next stretch off
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    Hack Squats (total plates, not plates per side)
    0x20
    1 plate x 20
    2 plates x 20
    3 plates x 20
    4 plates x 12
    4 plates x 10
    2 plates x 12

    Barbell Rows
    45 lbs x 20
    135 lbs x 15
    155 lbs x 8
    155 lbs x 8
    155 lbs x 7

    Lateral Raises
    22.5 lbs x 3 sets

    SUPERSET Rear Delt Flyes
    12.5 lbs x 3 sets

    DB Curls
    22.5 lbs x 3 sets of 12

    SUPERSET DB Skullcrushers
    22.5 lbs x 3 sets of 10ish
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  19. #2839
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    Elliptical
    30 mins

    Hanging Leg Raises
    BW x 3 sets of 12
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    Yesterday

    Incline DB Bench
    20s x 30
    30s x 30
    40s x 30
    50s x 26
    50s x 20
    50s x 12

    Push Downs
    4 sets

    Real talk, I was hung over. I knew to push a real workout would be risking injury with how dehydrated I was


    Today

    Squats
    45 lbs x 20
    135 lbs x 15
    155 lbs x 15
    185 lbs x 10
    205 lbs x 12
    205 lbs x 10
    205 lbs x 6
    -Super happy with this

    Leg Press (plates per side)
    1 plate x 30
    2 plate x 20
    3 plate x 20
    40 plate x 10

    Leg Extensions
    3 sets

    Lying Leg Curl
    3 sets
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    Barbell Rows
    45 lbs x 20
    135 lbs x 15
    165 lbs x 8
    165 lbs x 6
    165 lbs x 8>>> 155 lbs x 5 >>> 135 lbs x 6

    Pull Ups
    BW x 10
    BW x 6
    BW x 7
    BW x 6
    BW x 4
    BW x 4

    Cable Rows
    3 sets

    Neutral Grip Pull Downs
    3 sets

    DB Curls
    4 sets

    Workout #2

    Incline DB Bench
    40s x 30
    60s x 20- Hard to judge but this may be close to a PR
    60s x 10
    60s x 8>>> 50s x 8
    40s x 10- extremely slow negatives

    Dips
    BW x 12
    BW x 12
    BW x 12

    Incline Hammerstrength
    5 sets

    Machine Row
    4 sets


    Had a lot of free time and the chest day this week was garbage so figured I would grab another workout. Was worth it. The incline bench was pretty solid and the dips felt good. Didn't do any accessory since I'll be doing shoulders and arms tomorrow.
    Last edited by Gibb1991; 10-07-2020 at 02:47 PM.
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  22. #2842
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    Lateral Raises
    15s x 20
    20s x 20
    30s x 8 >>> 20s x 8 >>>15s x 6
    30s x 7 >>> 20s x 7 >>> 15s x 5

    DB OHP
    45s x 8
    45s x 7
    45s x 6 >>> 35s x 5 >>> 25s x 6

    Machine Press
    3 sets of 10ish
    -Super weird machine. Felt upper chest more so made the weight super low and did very slow reps. With covid they removed some machine so for some things selection is a bit limited

    Face Pulls
    4 sets

    SUPERSET Push Downs
    4 sets

    DB Curls
    22.5 lbs x 3 sets

    SUPER DB Skullcrushers
    22.5 lbs x 3 sets
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  23. #2843
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    Leg Press (plates per side)
    0 x 30
    1 plate x 30
    2 plates x 30
    3 plates x 30
    4 plates x 20
    4 plates x 17
    2 plates x 20

    Barbell Rows
    45 lbs x 20

    Then I loaded 135 on and the gym worker came and told me they were closing. Did not realize they were gonna close at 4 today. Glad I wasn't stimmed out on pre workout or anything. At least I got some legs in
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    Elliptical
    30 mins

    Leg Raises
    4 sets
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  25. #2845
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    Dead Lifts
    135 lbs x 10
    185 lbs x 5
    235 lbs x 4
    235 lbs x 2 >>> 235 lbs x 1
    235 lbs x 2
    185 lbs x 8
    185 lbs x 8

    Incline DB Bench
    30s x 30
    60s x 22
    60s x 12
    60s x 10
    60s x 10 >>> 40s x 12

    Dips
    BW x 15
    BW x 12
    BW x 10
    BW x 8

    Incline Hammerstrength Press
    4 sets

    DB Skullcrushers
    20s x 12
    20s x 8 >>> 10s x 10
    20s x 8 >>> 10s x 8

    SUPERSET Lateral Raises
    20s x 12
    20s x 12
    20s x 12

    Push Downs
    2 sets
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  26. #2846
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    Cable Rows
    50 lbs x 30
    120 lbs x 12
    120 lbs x 12

    Barbell Rows
    135 lbs x 10
    155 lbs x 8
    165 lbs x 7
    165 lbs x 7
    165 lbs x 6
    155 lbs x 6

    Pull Ups
    BW x 10
    BW x 6
    BW x 6
    BW x 6

    Single Handle Pull Downs
    4 sets

    DB Curls
    35s x 4
    35s x 4
    25s x 8
    25s x 8

    Normally wouldn't follow dead lift and chest day with back, but gonna do legs tomorrow with a friend. Hands are chewed up like crazy. Hopefully the grip strength starts to pay off. Holding 165 lbs for a mid range set is defnitely a big improvement from the past.
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  27. #2847
    Above average Junsuiakai's Avatar
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    How far did you get in 8yrs?

    I see your lifts havent improved much in 8yrs..

    You got to push yourself harder.
    FS/ S/ OHP/ B/ DL
    120/150/70/100/180 =KG
    I don't go to the gym anymore so above stats are useless.

    Only do weighted calastentics in the comfort of my own home!

    https://forum.bodybuilding.com/showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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    Originally Posted by Junsuiakai View Post
    How far did you get in 8yrs?

    I see your lifts havent improved much in 8yrs..

    You got to push yourself harder.

    Meh the lifts here are a horrible marker. I hurt my shoulder real bad at work in December and took a full month off. Then covid hit and our gyms were closed for 6 straight months. So all in all I didn't lift for 9 months. When gyms reopened I was weak as a kitten .

    So since reopen early July:
    Squat 95 lbs x 15 --> 205 lbs x 12
    Dead lift 135 lbs x 5 --> 235 lbs x 4- But all double over hand as all my lifts have been since reopening. Goal is a 315x1 double overhand which I've never done even at my strongest
    Incline Bench 35sx30 --> 60s x 22 - And this is hard to judge where I am strength wise because I'm trying a very different rep range to see if it helps protect my shoulder for a while.

    All time best lifts were
    squat 305 x4 and 295 x 10
    bench 245 x 1 and 225 x 5 or 6
    dead lift 365 x 3?
    Pull ups 23 reps BW and 8 reps with 45 lbs

    I've been pretty lean and I've been pretty strong. Considering how massively I hurt myself at the gym then at work I'm pretty satisfied with where I am at right now .

    But I'm very happy about covid tbh. Being forced out of the gym for a long time made me miss it and realize how important it is to me. Leading up to the reopen I basically stopped drinking, started eating like a proper lifter should and have just been taking everything seriously for the first time in years.

    Right now I know that they are going to close the gyms any day so I'm trying to get back as much of a base as I can prior to that. At least I'm not going into this next lock down injured.
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    Yesterday

    Squats
    45 lbs x 15
    135 lbs x 15
    172 lbs x 10
    225 lbs x 6
    225 lbs x 6
    172 lbs x 12
    172 lbs x 10

    Stiff Legged Deads
    135 lbs x 10
    185 lbs x 5
    185 lbs x 8-added straps
    185 lbs x 8
    185 lbs x 8


    Leg Extensions 4 sets

    This gym had a bunch of forearm and grip things so we did some forearms for like 20 mins after. Will be buying some of these handles for myself.
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    Prince of Manlets Gibb1991's Avatar
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    Theres a missing workout. It wasn't great, worked up to 225 lbs on squats again for a set of 6 but felt like I was gonna hurt myself and backed off and did leg press and rows. Nothing special

    Today

    Dead Lifts
    135 lbs x 8
    185 lbs x 5
    235 lbs x 3
    235 lbs x 2 >>> 195 lbs x 4
    195 lbs x 7
    195 lbs x 6
    195 lbs x 6

    Incline DB Bench
    30s x 20
    45s x 20
    65s x 15
    65s x 10
    65s x 8 >>> 45s x 10

    Dips
    BW x 10
    BW x 9
    BW x 9
    BW x 9

    Close Grip Bench
    95 lbs x 10
    95 lbs x 10
    95 lbs x 10
    -Didn't have wrist wraps and I find this exercise very painful on wrists without them. So will bring them next time.

    Push Downs
    4 sets

    SUPERSET Face Pulls
    4 sets
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