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5/29/2013 2:51:30 PM - Chad Walker
Wednesday BENCH

BENCH

BARx20,20
110x20
155x20
220x10
265x10
308x9
330x1
375x1
418x1

I have not trained in a few weeks and I felt like it today. I feel recovered but my muscle endurance is low. So instead of reps I moved to singles. The 418 felt nice and easy. I strained my right pec a few weeks ago and I believe the time off helped repair it.

DB Tricep roll back
40x20,20,15,15

DB tricep ext w/elbows out
40x10,4,2,0

I super set both of the DB tricep movements.

Monster mini band push down 100reps

REAR DELTS w/DB
55x12,12,12,12

HANGING ABS w/SPUDinc AB STRAPS
BWx15,15,15 ab cramped bad after.




TRAIN,
Chad Walker


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