Met up with Molly at Power Shack today for upper body accessory work. Thursday training is becoming a solid day to train as Molly and I push each other well. Here is what I did…



Elliptical (4-minutes), band pull aparts, rolling, reverse grip dumbbell press


Slight incline dumbbell press

50’s for 20 reps

95’s for 3 sets of 20 reps


Low pulley cable rows

150 for 3 sets of 12 reps


Reverse cable flies

20 for 4 sets of 12 reps


Close grip chest press machine

75 for 3 sets of 20 reps


Reverse grip cable tricep extensions

100 for 2 sets of 15 reps


McGill Chins

5 single reps


Big pump day today!!! Felt good!