[WotD] Sunday, July 18


15/9/3 – Bench Press

Pre-workout nutrition wasn’t just the usual BCAA/Creatine/Protein/Caffeine shake, it was also a tasty Nomlette.

Warmup:

Bench Press: 1×10 @ 45 / 1×10 @ 95 / 1×5 @ 135 / 1×3 @ 155

Work Sets:

Bench Press: 3×5 @ 185 / 3×5 @ 195 / 3×5+1 @ 205 (PR)

Supplemental:

Shrugs: 2×10 @ 225 / 2×5 @ 315

Front Tuck Lever: 3x 25 sec

Reverse EZ Bar Curl: 1×15 @ 35

Calf Raises: 2×10 @ 225

Glute Bridge: 1×10 @ 135 / 2×10 @ 205

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