I had the privilege of training with my good friend, Ben Miller at Buckeye Gym in Tallmadge, OH. Ben is another training partner that when working with him, you always get pushed to the limit. We had an upper body day and after our pushing exercises, wanted to really hit our back hard. I almost threw up after my strip set of Pendlay rows. Great day.
A. Flat DB Bench
75x15
90x10
115x8
120x8
140x5
100x15
90x15
B. Hammer Strength Seated Chest Press
3x10-12
Something about the angle of this machine created an incredible squeeze on the pecs. I will definitely try to implement this accessory into my workouts more frequently.
C. Low Cable Flys
4x15
D. Pendlay Rows
205x6
225x6
265x5
285x5
315x5
Loaded up (I believe 315) with a bunch of 10s for a strip set. Ended up being 30 reps total. Talk about cardio.
E. Hammer Strength Lat Pull Down
3x15 4 Second eccentric with 3 second concentric. Just wanted to do a light lat and create a full stretch with every single rep. My lats were on FIRE after this.
F1. Tricep Rope Push Down
4x10
F2. Machine Lateral Raise
3x10