Shut Up Punk

BENCH DAY

Now with homo erotic pictures!

Warm Up:

Static stretching

I,T,Y band pull aparts

Close Grip Floor Presses:

Bar x 10

Bar + 4 Chains (Each chain is approx 40lbs) x 10

95 + 4C x 10

135 +4C x 4

135 + 6C x 2

95 + 6C x 8

95 + 6C x 7

Wide Grip Rows:

2 Plates x 10

2 Plates and 2 Quarters x 8

2 Plates and 2 Quarters x 8

Overhead Press:

Bar x 10

95 x 10

95 x 10

95 x 10

Riddle took his shirt off. Which was our cue to get gay.

1 Arm Pulldowns:

80 x 10

90 x 6

90 x 8

Circuit:

Ab Wheel: 15

Cable Curl:

Push Up / Row: 25lb DB x 10 ea

3 times through, no rest.

Push Up / Row w/ KBs:

16kg x 5 each (which is about all we could stand at this point)

16kg x 5 each

16kg x 5 each

Armbar:

24 kg. 30 second hold. Two sets. Did each arm back to back. So left arm, 30 seconds. Rest for a beat. Then 30 seconds again. Repeat on the right. My shoulders were spasming like crazy, all the different muscles were firing trying to stabilize the weight.

All of this took about 2 hours.