Taking a 10 day hiatus from the gym was just what I needed. Time to decompress, drink some ice cold beers on these hot summer days while eating god knows what. Whenever coming back from a meet, volume is the name of the game. I won't be putting a barbell in my hand for any main movements for at least 4 weeks so I'm going to have to get creative.
A. DB Flat Bench 8x8 with 100lb DBs (had about 60-90 seconds rest between each set)
B. Lying Machine Press Neutral Grip 2x15 Wide Grip 2x15
C. Machine Flys 4x12
D. DB Lateral Raises 3x12
E. Machine Lateral Raises 3x10
F. Machine Rows 2x12 2x10 2x8 Laddered down to hit ten reps at each plate until complete muscle fatigue.
G1. Tricep Rope Pushdowns 4x12 G2. Ab Wheel 4x10
