After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
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On this Wednesday I just opted to go in and get some kind of training in for my upper body, and I really didn't know what I wanted to do when I got in there. I did some prefatigue stuff, and then just hit whatever was pretty much open for me to do. Kind of dumb, but I just had the itch to train and do something that would help my bench press. Kind of a stale training session, but it was better than nothing I suppose. I just have days where I feel like I got to go in and do something, but just don't push it too hard. Can't really complain too much I guess.
Items Used in this Training Session
Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each
A1) Neutral Grip Chest Press Machine
Worked up to a hard set of 8
B1) DB Bench Press
Worked up to the 100's for 2 sets, max reps
15, 12
C1) Bench Press
Worked up to 225x10; then drop set to 135x20
D1) Cable Upright Row
3x15
D2) Lateral Raises
3x15
E1) Single Arm Rope Pressdowns
5x10 per arm
E2) Single Arm DB Skull Crushers
5x10 per arm
F1) Seated Calves
2x15
1x12
1x10; then two drop sets