12_18_Thurs_Asym work, push, pull, misc RE PM Bench/ KB Prss

Done at work gym around 11am
30 min Z Health

DB Neutral grip Bench (alt and hold other DB at lock out)
40 x7/7
45 x 13/12
50x 10/10
60 x 8/7

Cybex rows (CSR)
130 x20
130 x 25 FAST, no thumbs on grip
150 x 14

DB Hammers (rotated Left, L lunge)
35 x 12/12
40 x 7/7
45 x 3/4 (L lunge only no rot)

DB Curls
40 x 5/4 L Lung only

rope overhead ext//push ups
9 x 17/ BW x 12 FAST

PM Session in garage
time in at 8:30pm
10 min Z Health

bench testing
index -1.5"
middle finger +1.5"

185 x 2 with 2 sec pause at bottom
185 x 2 same
185 x 1 same
185 x 1
all used 3-5 sec eccentric, pause, conc FAST
135 x 12 FAST


Alt with
KB Presses (tested good)
16 kg x8/8
16 x 13/13
24 x 3/3
all done FAST speed

KB bottoms up presses
16 x 5/4 PR!!!
24 x 1 /o PR on right!!!

temp 34 F music American Head Charge: The Feeding