Headed to the commercial gym to meet up with Molly for bench accessory work. It was really cold today and I felt really tired. Here is what I did…



Treadmill (3 minutes), front plate raises( 10#’S), band pull aparts, reverse grip dumbbell press


Bamboo bar bench

Worked up to 70 pounds per side for 8 reps

Then did 6 sets with 55 per side for 12 reps per set


Dumbbell press

Worked up to 95’1 for 6 sets of 8 reps


Chest supported rows

3 plates for 4 sets of 12 reps


Shoulder fly machine

5 sets of 12 reps


Front plate raises

45 for 5 sets of 12 reps


Bamboo bar curls

20 pounds per side suspened by mini bands for 5 sets of 10 reps


I felt tired and cold all day. BUT the bamboo bar gave a heck of a pump!


I’m pretty sure Molly took this video because I was wearing pants….I almost NEVER wear pants…