20 min upper stretching


BB Bench-press

raw, comp grip, comp setup

used 6" foam roller on all sets for arch

1 x bar - 3

1 x 135 - 3

1 x 185 - 3

Added 2board

1 x 225 - 2

1 x 275 - 2

1 x 315 - 2

1 x 365 - 2

1 x 405 - 2

1 x 455 - 2

1 x 500 - 2

1 x 585 - 1


Seated Chest Press Mach Close Grip

4 x 12


Rope Tri Press downs

4 x 12


This was all I had time to get in. We have relocated our gym to a bigger building which is great. Not everything is in order but the main pieces are in place with everything else pretty much all over the place. We moved the equipment over the weekend so this cut us off from training Sunday. We hope to have everything in place by the end of the week. Adding another new member has been great. We have 6 guys now full time which helps having a bigger building to maneuver around. I am getting caught up. Sorry for getting behind.

Believe & Become....,
Joey Smith