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1/21/2013 1:29:39 PM -
RSC - Phase 3 Day 14 - Bench

Last night, I could not fall asleep for the life of me. I had a breakfast to go to today for MLK day so since I wouldn't have time to train before my flight I just decided to get up and head out to the gym.

The gym was surprisingly full, but with weirdo's... no just kidding. Just as weird as I am I guess.

Anyways, great, quick session, check it out:

Warmed up

bar x 30
95 x 10
135 x 5
185 x 4
225 x 3
275 x 2
325 x 1
285 x 2,2,2
240 x 6,3,2,2,1

DB Lateral raises
20lbs x 3 x 10

120 x 2 x 15 reps


Not sure what this looks like on paper, but the bench is a lot of work and really nails you hard. Not as bad as the squats, but it still sucks the life out of you. Anyways, good things are happening. Every week I feel stronger, every week I feel far more in control of my form and weight.

I've been supplement free for almost a year now and I like it. Less expensive, less to worry about. I might just keep things like this.

Al Caslow

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