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12/1/2008 7:10:10 PM -
BENCH WORK 12-1-08

I ended up taking a full week off and resting my old joints. I truely find this to be a miserable experience i feel like a total piece of shit when i dont train but I actually benefit from periodic breaks like this. Im feeling decent enough to train so I gave it a whirl. I am however changing it up a bit sticking to basic power movements and avoiding anything that irritates my arms and what not.


Flat Bench/Raw
bar,95.135,175,225 x 10 warm up
315 x 5
405 x 5
455 x 5
495 x 5
545 x 3
585 x 2
605 x 1 everything felt pretty good bar speed kind of sucked but the power was definately there. Im going with the 4-5 sets of 5 routine for the next 30 days or so I think i need more reps in my life..

Incline Bench
225 x 10 x 2
315 x 10 x 1
405 x 5 x 3
455 x 5 x 1

Close Grip Fat Bar 3 Boards
315 x 5
405 x 5
455 x 5
495 x 5


Cable Push Downs medium grip
stack x 15 x 4

Face Pulls
medium weight x 15 x 4

Blue Band Pushdowns
3 x 25

machine Preecher curls
5 x 10 medium weight

Hammer Curls

45's x 10 x 4 each arm

15 min treadmill

15 minutes stretching and foam roller

10 minutes hanging on inversion table thank you god

all in all i feel pretty good I think the week off really helped ill hit assistance work on wednesday please tune in then







Im done being a pussy,
Travis Rogers


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