Bench July 19

Triples @ 45, 95, 115, 135, 155, 185, 205, 225, 245, 265

Full paused working sets

3 x 2 @ 275

Tri-Sets - Exactly what it sounds like - pick three exercises of the same muscle group and do them in circuit format. Good god these are rough when you do them right. Short rest intervals, hard squeezes at the bottom and top.

Shoulders
Seated BB Military Press (bottom half of the ROM) - 45, 95, 115, 135 x 10
Seated Cable Face Pulls - 40, 60, 70, 80 x 10
Lateral DB Raises - 10s, 20s, 25s, 30s

Triceps
Standing EZ Bar Overhead Extensions - 30, 50, 80, 100 x 10
Bench Dips - Bodyweight x 4 x 10
Tricep Pushdown Middle60's (I call these middle60s because the movement is the middle 60% of the ROM) - Not sure about the weight, I think I ended around 130

Biceps
Machine Curls - up to 70lbs
DB Hammer Curls to the Chin - 10, 20, 30, 40
EZ Bar Reverse Curl - 40, 50, 60, 70