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FOF + Bench Day

August 13, 2010

Kenny Powers on working out

“I Play Real Sports.  I’m not trying to be the best at exercising.”

Lewis Black on Milk

“If you’re lactose intolerant, you can’t drink milk. So what’s in the [explitive]-ing carton?”

Priceless Surprise

WORK: Bench (3)

  1. Z-Health Warmup
  2. Shoulder Work
  3. Jump Rope
  4. Bench Press
    • Warmup!  Work up to 1 max set of 3-7 reps
    • 45 x 3 x 2
    • 95 x 3 x 2
    • 135 x 3 x 2
    • 160 x 3
    • 190 x 3
    • 215 x 3
    • 245 x 6
  5. Superset of:
    • Bench Press – 5 x 10 @ 40-50% 1RM
    • Inverted Rows – 5 x 10

Post how you do to the comments!

Enjoy some Man Ranch, some Margaritas and FOF it up!

Rock On

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