Sunday 12/20
Almost the whole gang was here!
Warmup
Benchpress w/ 2 sets of 5/8 chain on the bar using 3 diff. grips: work up to 175x3 for 6 sets then we all got to talking smack and next thing ya know we were doing singles 225x1, 255x1, 275x1 (used a medium grip all 3 singles)
5-board presses w/ MICRO-mini bands on the bar using a grip w/ index fingers approx. 1-inch from the edge of the knurling (I call it the "George Halbert grip" since I got the exercise idea from him) 225x5, 275x5, 290x3
Blast strap pushups w/ feet elevated: 2x25, 15 w/ 45-pound plate
Chest supported rows (CSRs): 4x15/ 90, 135, 145, 150
Hammer curls: 3x15/ 45
Tricep creepers: 3x15 ea. band ea. arm (mini bands)
OH (Overhead) crunches on Cybex: 4x15/ 10, 11, 12, 13
So today we got to use all the toys; chains, bands, boards, Blast Straps... Good times. Oh yeah, 4Board aka Ray Sunshine "won" the benchpress "contest" that J$ started (with his mouth), with a 295 x5. For his troubles he got to "skip" ab work and went home early.
The Blast straps are heavy duty straps with handles that can be hung from, example, a chin up bar and suspended pushups can be done (as can a variety of other exercises). They really test ya. I also got to try out my (new) micro mini bands, which like J$ said look like shoeslaces, and are lesser tension than the mini-bands.
Stay strong,
Ed T.
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