Back in the gym after two weeks off

Raw Bench

warm-up

275 x 9

Weight was too heavy to have good form...drop the weight down so i could have good form and be able to throw the weight back. Doing it this way is a good way to work the shoulder too.

225 x 10

225 x 10

225 x 10

Pause bench (5,4,3,2,1 system)

1 set with 245

2 sets with 225

Accessories

tricep push-down

4 sets 8 to 10 reps

Pulley bicep curl + tricep kick back

4 sets of 6 reps

That was good work. Getting ready for the pro-am where i plan to smash my records. I will show everyone that Metal Militia is real deal!!