#Bench & Pumped Triceps

Upper Body 2 set Warmup
Triceps Pushdowns: 50 x 75lbs, Face Pulls: 50 x 75lbs, 2 Move Rotator Cuffs: 20 x 75lbs, Lying Leg Curls: 20 x 50lbs, Toes to Bar: 10 reps
Bench Press
Close Grip Feet Up: 1 x 95lbs, 1 x 135lbs, 1 x 175lbs, 1 x 225lbs, 1 x 245lbs
3 Sets: Skull Crushers Nose/ Forehead /Behind the head: 10 x 60lbs
5 Super Sets: Tricep Rollbacks 15 x 35lbs, V- Bar Push downs 15 x 150lbs,
Tri-set Body weight PUMP
Body weight skulls 10 reps, Regular Dips 10 reps, Bench Dips 20 reps
Blow Out Pump –
3 sets of 50 reps machine pushdowns 50lbs
High Bar Back Squat 2 Second Pause: 1 x 135lbs, 1 x 185lbs, 1 225lbs, 1 275lbs, 1 x 315lbs, 1 x 315lbs

Powered through some good squatting today felt good coming up, my knee is still really sore but I should be fine. I never got around to taking anything so it must not be that bad.

11am 10oz chicken, 1 ½ cup of veggies, ¼ butter
6pm 8oz chicken, 1 cup veggies, 2 handfuls of cashews
8pm Carb Spike Ice cream & cookies

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