11-4-13 – Bench Press
Posted in Kyle Laya Training Log
Breakfast – half gallon of chocolate milk, protein bar
Lunch – three ham sandwiches, Greek yogurt
Dinner – one pork chop, two chicken breasts
| 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 |
| 350 x 1 |
| 370 x 8 |
| 315 x 5 (paused all reps) |
| Incline Bench Press |
| 135 x 10 |
| 185 x 8 |
| 225 x 5 |
| 315 x 6 |
| Dumbbell Flies |
| 3 x 20 - 50 |
| Cable Tricep Pushdowns |
| 3 x 12 - 130, 150, 170 |
| Close Grip Flat Bench Press |
| 3 x 5 - 315 |
| Tricep Pushdowns w/ orange band |
| x 20 |
| x 20 |
| x 37 |