8/12 DE Bench

Trained today @ Gold's North York

Speed bench: lightened method w/ small bands(-70 lbs @ chest): 225lbs for 8 sets of 3 reps

Reverse grip bench (on smith machine): 315lbs for 4 sets of 6 reps

Tricep pushdown w/ small bands: 3 sets of 12 reps

Chest supported row: 135lbs for 3 sets of 8 reps (light due to sore back)

Face pulls: 110lbs for 2 sets of 20 reps

Dumbell front raise: 30lb dumbells for 2 sets of 12 reps

Preacher curl on hammer strength machine: 90lbs for 3 sets of 8 reps

Workout time: 1 hr 5 mins


My back felt better than I expected tonight, though I was careful not to arch too much doing speed bench. Had to take the rows a little light, but overall felt ok. Will continue to take Advil and apply ice/heat to back... hopefully it will feel good enough for circa max squats tomorrow.