12-16-13 – Bench Press
Posted in Kyle Laya Training Log
I took last week off because I was working out of town. It threw my eating and sleeping off and as a result I lost 6 pounds. I came into the gym today and felt good! I thought everything was going to feel heavy but everything went well. Maybe that week off did me well. The true test is SQUAT DAY!
Breakfast: Two pieces of toast with cream cheese, one quart of milk
Lunch: Sixteen ounce pork tenderloin, two Greek yogurts
Dinner: Half of a BLT from Subway, pork tenderloin, protein shake
| Warm Ups |
| Lat Pull Downs 2 x 15 - light weight |
| Bench Press |
| Bar x 20 |
| 135 x 10 |
| 225 x 5 |
| 275 x 3 |
| 315 x 1 |
| 375 x 7 |
| 315 x 13 |
| Incline Bench Press |
| 135 x 10 |
| 185 x 8 |
| 225 x 5 |
| 275 x 6 |
| 295 x 6 |
| DB Flies 3 x 15 - 50 |
| Tricep Pushdowns w/ straight bar 3 x 12 - 120, 140, 160 |
| Tricep Kickbacks 3 x 8 - 40, 50, 50 |