Love when friends invite me out to different gyms. Luke goes to Union but likes to train in different atmospheres (which I can relate). This particular gym out in Bloomsfield is one I am used to where you're not spoiled with specialized equipment and forced to get creative (old school Italians are running the joint so you can imagine). This is where I have to thank Idolmaker for giving me that base knowledge.
Warm up: 3 x 20 DB bench (25lbs)
Bench worked up to 135lbs 3 x 5 - this worked perfectly because Luke is injured and is restricted on certain things.
This was more blood flow work for me and last day I would probably touch a weight until the meet.
Cable flies (1 second hold ) 3 x 15
Front raises x side laterals 3 x 20 each (30 second rest)
Rolling tricep extensions 5 x 10 (30 sec rest)
Stiff arm pulldowns 3 x 10
Seated bent over cable rows 4 x 15 (moderately heavy) 1 second hold (press elbows down as hard as possible)
Bicep curls x tricep pushdowns 3 x 10 each (no rest)
[youtube=https://www.youtube.com/watch?v=I-g6-C-QnGo]
[youtube=https://www.youtube.com/watch?v=sYm2AoPowII]