Bench Day

I plan on writing more post that don’t always revolve around my workouts, but I have to get back on a schedule for blogging again, so bare with me until I get myself organized. Today’s workout consisted of the bench press, overall a good workout. 

Warm Up:

  • DB chest press: 4 x 25, 20lbs
  • Assisted wide grip pull ups: 4 x 25, 150lbs
  • Reverse grip cable pushdown: 4 x 25, 40 lbs


  • Barbell bench press: 9 x 3-6, 80lbs (60% 1RM)

       —- Barbell bench press (wide): 5 x 3-6, 80lbs 

       —-Barbell bench press (narrow): 5 x 3-6, 80 lbs



  • DB overhead extension: 5 x 10-15, 20lbs
  • Standing cable reverse fly: 5 x 10-15, 40 lbs
  • Assisted chin ups: 5 x 10-15, 130 lbs


  • Barbell reverse bentover row: 5 x 10-15, 65 lbs
  • Incline DB reverse fly: 5 x 10-15, 20 lbs
  • Triceps cable kickback: 5 x 10-15, 10 lbs

Published by fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

4 thoughts on “Bench Day

      1. It was good, I did a de-load last week so this week seemed better, the program I am currently doing (next week is the last week) I felt wasn’t enough upper body so it could be why I am hitting some walls in my lifts.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: