A1)Bench press Advanced GVT 10x5 4010 tempo 85kg
A2)Rope Face Pulls 10x10 no specific tempo just using the as assistance eercise to offset all the pressing
Low Incline DB Press 3x10 3110 tempo
28kgx10, 30kgx10, 34kgx9
Triceps Dips 3x10 4010 tempo
10, 10, 8+2
DB Triceps Kickbacks 3x12-15 2111 tempo
8kgx15/15, 10kgx15/15, 10kgx12/12
As I completed my 10 sets of 5 on 85kg I will up the weight for the next session to 90kg and hopefully I womt be able to complete it. The face pulls are put in inbetween as assistance work to help me keep my back tight and shoulder blades together when pressing, I dont use a heavy weight just enough to get a good pump. It's also good to add in to improve posture, peolpe normally do alot more pressing than pulling movements this can lead to shoulders rounding forwards.
I finished off with a bit of Triceps to increase the volume on them as I will do a seperate arms day later in the week.
This afternoon I have a prowler session!!!!
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