12-2-13 – Bench Press
Posted in Kyle Laya Training Log
I was really not sure how well I was going to do on bench today. My lower back was tight from work but stretching it loosened it up. I have been adding two down sets of 315 and 225 after my working set to add a little something extra. I am sort of testing the waters on this cycle of the program. If it goes well I will keep doing it. The only negative thing by doing the down sets it burns me out for my incline bench. To help with that I just lowered my training max on my incline.
Breakfast: Half gallon of chocolate milk, protein bar
Lunch: Two cheddar bratwursts, small chicken breast
Dinner: Six eggs, four pieces of toast, protein shake, two peanut butter and jelly sandwiches
| Warm Up |
| Light Lat Pull Downs 2 x 15 |
| Stretched triceps, shoulders, chest, and back |
| Bench Press |
| bar x 20 |
| 135 x 10 |
| 225 x 5 |
| 275 x 3 |
| 315 x 2 |
| 350 x 8 |
| Down Sets |
| 315 x 12 |
| 225 x 22 |
| Incline Bench Press |
| 135 x 10 |
| 185 x 8 |
| 2 x 5 - 225, 275 |
| Dumbbell Flies 3 x 15 - 50 |
| Tricep Push Downs 3 x 12 - 130, 150, 170 |
| Tricep Kick Backs 3 x 8 - 40, 45, 50 |
| Tricep Pushdowns 2 x 20, 1 x 34 - orange band |