Warm up raw: bar - work up to 145lbs
Bench shirt
3 x 3 195lbs
Slingshot 145 1 x 10, 1 x 18
Tricep rolling extensions 3 x 10
Cable flies 3 x 15 (1 sec hold)
Tricep pushdowns 3 x 15
Slingshot pushups 4 x 20
DB strict overhead presses 3 x 10
KB flies 3 x 20
Bicep curls 3 x 15
[youtube=https://www.youtube.com/watch?v=K_R6eOY4d40]
[youtube=https://www.youtube.com/watch?v=_TBbNi53KOQ]
The kings and queens of gear have spoken: technique has improved tremendously, just need a tighter shirt. I am up in weight which is great from 127 to 132 again. Hopefully taking CJ's class will help me keep my baby abs. I know they are overrated but a solid core is key.