Bench

Warmup:
Plate swims, broomstick behind back, doorway stretch

Bench:
45 x 10, 135 x 5, 185 x 4, 225 x 3, 245 x 2, 275 x 1, 305 x 1, 330 x 1, 265 x 5 x 3

High dumbbell incline:
40 x 8, 50 x 8, 55 x 12, 60 x 12, 55 x 12

Lat pulldowns:
130 x 12, 140 x 10 x 2, 150 x 10 x 2, 160 x 8 x 2

Bent over row:
95 x 10, 115 x 10 x 3, 135 x 10 x 2

Hammer strength shrug:
225 x 20 x 4

EZ Curl tricep extension overhead:
70 x 10 x 4

Wide grip EZ Curl:
70 x 5 x 4

Tricep Press downs:
60 x 12 x 3

Hammer Curls:
45 x 5, 40 x 6 x 2, 35 x 6, 30 x 6 x 2, 25 x 8, 20 x 8, 15 x 12 x 2

Standing cable flies:
50 x 8 x 3

This was my first day back after 12 days off. I felt very intense during the workout all the weights felt easy, but I decided to hold off lest I strain something. I was suprised how fast my press was moving as this was my first raw bench workout with anything over 300 in the last 6 weeks. I had a preworkout drink of Advocare Spark and BSN Cell Mass mixed with 9g of AAKG and 1.5g of Beta-Alanine. During the workout I drank 32 oz of gatorade (diluted to 1/3) with 30g WM starch, 25g Glutamine, and 10g Creatine Mono-Hydrate.