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12/23/2008 10:05:26 PM -
Bench Work ETC 12-22-08

I want to wish everyone a Merry Christmas and a Happy Chanukah, Quanza or whatever you are celebrating and i wish everyone crazy PR,s in the new year. Ive been buisey as hell as of late I finnally took the leap and opened my own buisness and it,s been crazy getting all the t's crossed and i's dotted. I have however been feeling pretty good in the gym. Had a decent training session yesterday



RAW Bench/competition grip
bar, 135, 175, 225,x 10 warm up
315 x 5
405 x 5
455 x 5
495 x 3
545 x 3
585 x 2
all felt strong as hell no real pain or numbness in my hands so I took a couple heavy singles
605 x 1
625 x 1 smoothe as hell I just stopped thinking and layed down and did it no lift off I think I even paused but I was a little loopy from the amonia cap, then I took a burner I havent done this in a long time but some how it felt like the right thing to do
405 x 21 i was having one of those almost magical training days were I actually could have kept going buit quit at 21

Moved on to Close Grip Floor Presses
315 x 10 x 2
405 x 10
455 x 10
495 x 5 x 2

At that point I had had enough pressing
Pushdowns//Lat Machine
medium weight x 15 x 4

Coach X Presses
medium weight x 10 x 4

Seated Face Pulls
medium weight x 10 x 2
stack x 5 x 3

Finished off with a sort of super set of peck deck and 1 arm reverse push downs

medium weight x 10 x 3 each 2 minutes rest between each double set

I dont want to fuck myself but I feel good for the first time in months I hope like hell it lasts


Have a great Christmas






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