31-01-13

It’s the end of January already! How did that happen?

Last night was max chest, and I decided to do a little board pressing with 3 boards. This reduces the ROM of the bench press to just the top half, and helps if your sticking point is locking out the bar at the top. 

Bench press: 20kg 10 x 2; 25kg 10 reps; 30kg 5 reps

Bench press with 3 boards: 40kg x 3 reps; 42.5kg x 3 reps; 45kg 3 x 3

Dumbbell bench press: 10.5kg 5 reps, 10 reps x 3

Two-arm hammer curl: 7kg 10 reps x 3

JM press: 20kg 10 reps x 3

OHP: 20kg 7 reps x 3

Decline crunch: 10 reps x 3

I was also meant to do back (lat pulldowns) but totally forgot! Oops. 

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