Video is NSFW (F-bomb heavy)

I don’t do bicep isolation exercises… but maybe I should be yelling commands to my body during workouts. I wonder if he yells at plants too?

Today was another crappy bench day. Did a 500m row for warm up. Benched 185x5x3. Didn’t feel confident after the first set to go up to 195#. Got Amit to spot me for my last two sets. He gave me advice that I’m not using my leg drive until the 4th and 5th rep. Did weighted pull ups with a 45# plate with the chain through the handle. Didn’t really like the feel of it as it was swinging quite a lot, and I didn’t like keeping my legs together to secure it. Also couldn’t do 5 rep sets. I’ll do 45# again next week to hopefully get the reps in.

Did reverse grip bench press also. Really light weight. Didn’t really feel it in my triceps.

Bench Press: 185x5x3, 155×7, 155×6

Pull Ups: 45×5, 45×5, 45×3+1+1, 45×3+1+1, 20×4+1, 20×4+1, 10×4+1, 10×4+1, 4+1, 4+1, 4

Bar Dips: 20×5, 20×1, 10×2, BWx5x4

Standing One Arm Dumbbell Rows: 100×10, 100×8, 100×6

Superset

Overhead Tricep Rope Extension: 90×10, 100×10, 100×10, 100×8

Reverse Grip Bench Press: 65×10, 85×10, 85×8