Thurs, 26 Oct 17
DB Bench: 30x15, 40x12, 50x12, 60x12, 50x12
Ez-Bar Curls : 50x15, 60x12, 70x12, 60x12
Smith OHP (w, m, c) : 50X10, 70x10, 90x5, 70x10
Farmers walk: 45 plate per side x 300 steps
The overall plan today was to ramp up to a max in which I could still hit 10-12 reps without breaking my form down. Once I hit the limit - or felt that the next set would be more on the heavy side than light, I'd drop back a few pounds.
My shoulders were feeling a little beat up this morning from the way I slept last night. I decided to try DB bench instead, and kept the weight fairly light as I felt out what I was capable of. I likely could have gone higher, but the goal was to keep my reps high and have a "light" day. I definitely could feel it in my chest and triceps.
I did curls until the form started to break down - then dropped the weight back.
I spent a lot of time on the Smith doing seated overhead press. Each round was completed wide, medium and closed grip - so 30 reps total at 50#, 70#, 15 reps at 90#, and another 30 reps at 70#.
By the time I finished those my shoulders and triceps were feeling pretty fatigued, and I decided to finish up with some forearm work doing farmers walks with plates. I ran 6 sets of 50 paces with a small rest (less than a minute) in between, and that really pumped up my forearms.