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6/27/2008 5:31:36 PM -
Bench And Assistance

Assistance work 6-25-08 Im taking it sort of slow the first couple weeks I trained a t Locall gym the Fittness Factory in lancaster N.y. Thanx dave Its a great gym but doesnt have a comp bench or fat bars bands chains etc i just did a fairly quick workout and got out


Speed Bench
warmup 145-315 x 10
working sets
405 x 3 x 4
455 x 3 x 3
405 x 3 x 3

Floor Press //very difficult to do no rack
but i found a way
315 x 10 x 2
405 x 8 x 3
315 x 15


Lat Pulls Machine Medium grip
heavy x 10 x 4

Side Lterals //dumbells
40's x 10 x 2
50's x 10 x 2

Machine Millitarys
heavy x 15 x 3


Band Tricep pushdowns 4 x 25


15 min cardio slow bike work 5 minutes inversion table ////mild ab work


thats enoughf for the first week back ill hit it harder next week peace




,
Travis Rogers


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