Volume #Chest Work

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
5 Super Sets: Incline Barbell 3 Grips- 10 Close – 10 medium – 10 Wide x 95lbs, Chest Fly’s 15 x 50lbs
Dumbbell Work 5 Super-set
Winding Incline Press 8 x 60lbs, Winding Flat Press 8 x 70lbs
5 Sets Flat bench Barbell 3 Grips: 10 Close – 10 medium – 10 Wide x 135lbs
6 Sets Cable 20 x 60lbs
Front Squat: (2) 3 x 135lbs, (3) 3 x 225lbs
Feeling pretty good after pulling 455 and attempting 475 yesterday. My knee is still acting up but have to push through the pain. This workout has a crazy chest pump gets really difficult towards the last sets. That’s where the growth happens.
11am 9oz of chicken breast, 1 cup of veggies, handful of nuts
7pm 12oz London Broil, whole Italian squash, ½ avocado
8pm carb spike Lenny & Larrys Protein cookie, 5 ginger snaps

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