The carrot cake Lily made for my birthday was the best ever. I'm not just saying that because of the circumstances. It was legitimately the best carrot cake I had ever eaten. It was dense, moist, thick, rich and heavy. Amazing! For anyone who enjoys carrot cake, and not some cheap spice cake that is pushed off as carrot cake because someone put a little design of a carrot on it with the icing, you know what I'm talking about. She nailed it. She is constantly impressing me the the many wonderful facets of who she is. I love her.
As for training we actually arrived to the gym on time today. Unfortunately Todd still wasn't feeling good and just helped out but BIG Matt Smith, Chuck, Lily and I were ready for some bench work. Here is how the session broke down for me...
Warm-ups
Indian Club swings, reverse grip dumbbell press, rumble rolling
Barbell floor press
bar for a few
bar plus 3 chains per side for 5 reps
all subsequent sets had 3 chains per side
140 for 5 reps
230 for 3 reps
280 for 3 reps
320 for a single
340 for a single
drop set-290 for 8 reps, 240 for 2 reps, 190 for 3 reps, 140 for 2 reps, 150 plus 2 chains for 2 reps, 150 plus 1 chain for 2 reps, 150 for 3 reps
spring bar bench - bar has grips held at bench with with springs that can be squeezed out to the collars or in till they touch.
135 for 10 reps squeezing in at the top and out at the bottom for 3 sets
135 for 10 in and out squeezes at the top, middle and bottom for 3 sets
tricep pushdowns
3 sets of 20 reps
h-raises
30's for 3 sets of 12 reps
Solid session and the floor press felt great. Special birthday dinner at Hyde Park (very nice steakhouse) tonight!