Cycle 7 – 3s Week: Bench Press: 5/14/15

Still not getting enough sleep but at lest I tarted my day feeling a bit better (6/10).
Main lift went well but I had to cut the session really short.
Didn’t have much time to do what I wanted at the gym due to real life stuff outside the gym I needed to do.

Not too bad for a short session just doing what needs to get done.


Body Weight: 172.4 lbs on 4/20/15
Pre-workout Warm-up Time: 12 minutes
Training Time: 0 hr 33 mins
Fasted Time: ~11-13 hours
Sleep: ~6.5-7 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching

Main Lift(s):

Bench Press

Warm-up Sets:
BP: 45 x 10
BP: 85 x 5
BP: 105 x 5
BP: 130 x 3

Work Sets:
BP: 150 x 3
BP: 170 x 3
BP: 190 x 6 (e1RM = 228)

Easy sets and even paused at the bottom of each rep until the top set.

Didn’t do any super set with pull/chin-ups due to time constraints.
Felt good and managed the top set goal reps with 1-2 reps saved in the tank.

Assistance Exercises:

Overhead Press w/ Fat Gripz Superset w/ Dips:


Kroc Rows:

Left Arm:
120 x 20

Right Arm:
120 x 20

Decent enough with weight dropped a little.