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Bench/upper body assistance

Bench press(grip inside rings)

095x5
135x5
185x5
205x3
225x2(heaviest I have tried in two months)


Incline DB press

40'sx10
60'sx10(slight pain)


Flat DB press

60'sx10(much better)
80'sx8


Neutral grip pulldowns- 3 sets of 8

Pec deck/rear delt machine- 3 sets each

Close grip declines

135x6
185x6,5

Lying Db ext- 2 sets of 10

Tricep pushdowns- 2 sets of 10

Face pulls- 2 sets of 10



Felt pretty good today. I went to a local gym with my friend Joe. It's actually the gym that my girlfriend belongs too and I was very impressed. Tons of equipment, plenty of free weights. I may decide to start doing all of my assistance work there and train my big stuff at East End Barbell. This is the heaviest I have tried pressing raw in two months(since my shoulder started acting up) and it wasn't too bad.

Tomorrow I plan to box squat and pull sumo.