Bench 3/22/2011

Bench
185 x 1
205 x 1
235 x 2 (3 board then 2 board) w/ Shirt
260 x 1
260 x 1
Bench opener will be 259. Same opener as November, scalene is not feeling better.

Band Lightened Bench w/ purples
245 x 5
245 x 5
245 x 5

Close Grip Lat Pull Downs
3 sets of 8

Supersetted w/ Shoulder Raises
3 sets of 12

Supersetted Biceps and Triceps
3 sets of hammer curls and Tricep pull downs with purple bands

GHR abs

08/27/10 Bench

Band-Lightened Bench (doubled greens at pin 6):
275 x 3 @7
315 x 3 @7.5
345 x 3 @8.5
365 x 3 @9
385 x 3 @10
405 x 2 @10

The bench I used for this setup was between 1-2 inches higher than last week so I had less band tension at my chest and the last 2-3 inches of lockout was the full weight. Considering this fact I am very happy with how this went. It is great to have heavy weight in my hands again.

Incline Bench:
185 x 8 @8
185 x 8 @8
185 x 8 @9
185 x 8 @9.5

Lat Pulldown:
4 sets of 8 at 200

Shrugs:
365 x 10
405 x 10
405 x 10
455 x 10

Super-setted the shrugs with tricep pushdowns against average band.

Lower Back, Traps, Calves, & Core. Saturday 5/22/10

Reverse Hyper Extensions (Courtyard) 7x5
25x5
35x5
45x5
55x5
60x5
60x5
60x5

V-Squat SHRUGS!! 5x5
-> all with "1 Mississippi" pauses on each rep
4 plates on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5

Banded Good Mornings (no weight) 6x10
1 blue (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10

Seated Calf Raises 4x5
-> all reps with pauses
2 plates x 5
2 plates + 25lbs x 5
2 plates + 25lbs x 5
2 plates + 25lbs x 5 (tough)

Banded Tricep Pushdowns 3x20
20 reps with 1 red (singled)
20 reps with 1 red (singled)
20 reps with 1 red (singled)
-> all with palms facing down
-> just to get some blood flow through the elbows (not intense resistance but significant enough)

Banded Standing Transversus Holds
-> all with 1 purple (doubled) over lat pull down
6 reps with pauses
5 reps with "5 Mississippi" holds (super tough)
5 reps with "5 Mississippi" holds (could barely make it through!!)

Banded Bench and Back, Saturday 5/15/10

Reverse Banded Supine Rows
5x5 with 1 purple (doubled) at Smith Machine
--> couldn't get chest to touch bar but band resistance was good
--> elbows feel good.

Banded Bench (no weight)
8 reps
10 reps
10 reps
12 reps
-> all at same resistance with 1 purple (doubled)

Banded Upright Row (Lower Back, Inner Lat)
-> with 1 purple (doubled) and close grip and body at 45 degree angle above parallel
5x8

Seated Front Raises (Banded)
5 reps
8 reps
8 reps
8 reps
-> all with 1 purple (singled) and bringing arms all the way up

Banded Pull Aparts
4x8
-> with 1 purple (doubled)

Banded Tricep Push-Downs
4x10 with 1 purple (singled)
-> pushing bands apart/out and down

Ultra-Wide Grip Pullups
3x8 body weight, slow and controlled
-> ELBOW FEELS GOOD!!

Banded Flys
3x10
-> standing with 1 purple (doubled) and wrapped around back

--> ELBOW FEELS SO-SO.

**** STRETCHING AFTER ****

Banded Back and Bench, Tuesday 5/11/10

Banded Bent-Over Rows (no weight) 5x5
-> with 1 purple (doubled), thumbless grip
5 reps
5 reps
5 reps
5 reps
5 reps

Banded Chest Flys (on flat bench, no weight) 5x5
-> with 1 red (doubled) and palms facing up
5 reps
5 reps
5 reps
5 reps
5 reps

Banded Shrugs (no weight) 4x8
-> with 1 purple (doubled), thumbless grip, last 2 sets with pauses
8 reps
8 reps
8 reps
8 reps

Banded Tricep Pushdowns (no weight) 4x8
-> with 1 purple (singled)
8 reps
8 reps
8 reps
8 reps

Banded Standing Pullovers (no weight) 4x8
-> with 1 purple (singled), and palms facing down, and bringing arms all the way up with hands directly above head to finish every rep
8 reps
8 reps
8 reps
8 reps

Banded Front Raises 4x8
-> with 1 red (singled), and thumbs pointing up
8 reps
8 reps
8 reps
8 reps

Banded Overhead Tricep Extensions (no weight) 3x8
-> with 1 red (singled), arms close together, with pauses
8 reps
8 reps
8 reps
-> I THINK THESE MIGHT HAVE AGGRAVATED MY ELBOWS SLIGHTLY.

Banded Inner Grip Hammer Curls (no weight) 3x8
-> with 1 purple (singled)
8 reps
8 reps
8 reps

-> TODAY DIDN'T QUITE GO AS I WANTED IT TO. DURING THE WORKOUT I DID NOT HAVE ANY SERIOUS ELBOW PAIN LIKE I WAS FEELING ON SOME DAYS LAST WEEK, HOWEVER AS I'M POSTING THIS A FEW HOURS AFTER THE WORKOUT MY ELBOWS AREN'T QUITE FEELING 100%.