workout #9: Chest, Shoulders and Triceps
Chest:
Started my workout with flat bench press
135 lbs x 12
225 lbs x 10
275 lbs x 6
315 lbs x 4
335 lbs x 7 - I did 6 clean reps and the 7th was assisted....still not bad
rest/pause
335 lbs x 3
rest/pause
335 lbs x 2 (mostly assisted)
Shoulders:
Behind-the-neck-smith-machine-press
135 lbs x 12
185 lbs x 10
235 lbs x 6
255 lbs x 7
rest/pause
255 lbs x 4
rest/pause
255 lbs x 2
Triceps:
Narrow-grip-bench press
135 lbs x 6
225 lbs x 4
275 lbs x 11 ---- NEW PR (I've done this for 8 reps max before)
rest/pause
275 lbs x 2
rest/pause
275 lbs x 2 (assisted)