*super series shoulder warm-up


  • Bar x 30
  • 135 x 10
  • 225 x 5
  • 275 x 3
  • 315 x 5 x 3 - paused reps (beat Cunha here)
  • 225 x 15 (Cunha beat me here)

DB Prone Row

  • 100 x 10
  • 125 x 8 x 2

Pull Down

  • 180 x 10
  • 210 x 10 x 2

V-Bar Press down

  • 120 x 10 x 2

Grip Machine

  • 25 x 100 continuous reps each hand ( I had to rest a couple of seconds w/ the right hand twice)

Today was a good day at OBB. Benching was much more comfortable and fluid today as well as the bar speed being better. My grip was much better considering the 100# DB did not roll out of my hand and the pull down bar didn't peal out either even with me going heavier. My buddy and EliteFTS teammate, Brandon Smitley, showed up with his girlfriend, Adrian and their friend Rebecca and we got to talk for a bit between training before I had to leave.

I got to see my good friend and #Elitefts teammate today. @bsmitley is a good dude! #teamelitefts #obb #orlandobarbell

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