chest and triceps! close grip bench presses135x10x1
365x6x1+2rp
plate loaded close grip bench press (nautilus) pause at the bottom and hold at the top trying to explode out of it at my weakest point.
8platesx10x1+3rp+4rp
dumbbell flat bench:125'sx6xsucked...but i'm not sure what I should've expected out of all the heavy close grip work done before it.
triceps
overhead tricep extensions:30lbsx7x1+6rp
30lbsx6x1+6rp
ez-bar french press100lbsx12x1+7rp
forearms/grip trainingbehind the back barbell wrist curls:225x12x1+8rp
dumbbell wrist curls:50lbs to failure both sides
barbell holds:405x35seconds,30seconds, and 15 seconds....and I'm not sure if that's good or not.
come calf shit...I'm thinking I need to back off my tricep training a little. I've noticed that my pressing power isn't going up anymore if anything i'm losing alot of it where all my ohter exercises are still gaining. SO..I think over training my tri's is the culprit. I'm going to do just very very light tricep work after pressing movements to pump some blood into teh area but nothing major and see where that goes. I'm doing alot of close grip and narrower presses than I used to so i'm thinking I'll give them a little break. I only give my biceps ONE exercise now and they do fine and are still growing, etc.