Taking a 10 day hiatus from the gym was just what I needed. Time to decompress, drink some ice cold beers on these hot summer days while eating god knows what. Whenever coming back from a meet, volume is the name of the game. I won't be putting a barbell in my hand for any main movements for at least 4 weeks so I'm going to have to get creative.
A. DB Flat Bench
8x8 with 100lb DBs (had about 60-90 seconds rest between each set)
B. Lying Machine Press
Neutral Grip 2x15
Wide Grip 2x15
C. Machine Flys
4x12
D. DB Lateral Raises
3x12
E. Machine Lateral Raises
3x10
F. Machine Rows
2x12
2x10
2x8
Laddered down to hit ten reps at each plate until complete muscle fatigue.
G1. Tricep Rope Pushdowns
4x12
G2. Ab Wheel
4x10