Did some bench to get blood flow to recover my injury.

bar x 50

bar x 50

95 x 30 x 2 sets

I am almost 100% sure that i won't be ready for UPA Pro-Am December 11 in Lake George...i am so piss off right now. CPF Battle in Montreal will be my next meet in January 29 at Montreal Barbell. Tommorow i will try to get some deadlift.

Accessories :

Tricep pull-down...hurt too much

Tricep rope pull-down

lightweight x 40 reps x 2 sets

Tricep kick-back 2 x 6 reps

shoulder side raise

4 sets x 12 reps