Luke 9-18-12 Bench Assist

Close Grip Bench
185 x 5
195 x 5
205 x 5 last rep had a spot PR

Incline Bench
165 x 5
175 x 5 @ 9+
180 x 6 last rep with spot PR

Lat Pulldown
180 x 6
220 x 6
250 x 6
280 x 7 PR

Pull ups
BW x 15, 15, 15, 15, 10, 5, 10, 6, 4, 6 for 101 total

Dips
BW x 20, 20, 20, 20, 14, 11, 15

Luke 9-11-12 Bench Assist

Close Grip Bench Press
180 x 5
190 x 5
200 x 5 @ 9 ties PR

Incline Bench
160 x 5
170 x 5
175 x 8 @ 10 PR

Lat Pulldown
180 x 6
220 x 6
250 x 6
270 x 6 PR

One Arm Cable Rows
up to 160 x 6

Front Dumbbell shoulder Raise

Pull ups, Chin Ups, Neutral Grip Ups BW x 10 each

Dips

Luke 9-3-12 Bench Assist

Went to Vegas this weekend, missed dead assist.  Back hurt, possibly from my bed, so I'll squat in a couple days.

Close Grip Bench

175 x 5

185 x 5

195 x 5 @ 9

Incline Bench

155 x 5

165 x 5

170 x 8 @ 10 PR

Lat Pulldown

220 x 6

240 x 6

260 x 6

Triceps

Front Dumbbell Raises

Shrugs

Curls

Luke 8-29-12 Return to lifting

Bench Press Nationals was this past weekend in Palm Springs.  It was the most fun I've ever had at a meet.  Highlights include Dr. Anton Reel, who benched 77 pounds at an age of 94.  A guy in a wheelchair bombed out.  Some guys from Sammy Graham's gym benched 473 at 220 and 551 at SHW, both RAW.  680ish was the heaviest bench.  Mike Zawilinski attempted something around there as well and dumped it into face, but us spotters caught it right away.  On top of all the set up and spotting and loading and break down, I also got a little workout in.

Close Grip Bench Press
175 x 3
185 x 3
195 x 3

Bent Over Rows
135 x 8
185 x 8
225 x 8

Today I joined 24 hour fitness in Pasadena.  I'm feeling a little worn out still from the weekend and I lost a few pounds.

Bench
205 x 5 x 5 @ 8+ to 10-

Seated Press
105 x 5
115 x 5
125 x 5
135 x 4+spot

Dumbbell Bench
65's x 8
75's x 8, 6

One Arm Dumbbell Rows
120's x 10 x 3

Lateral Dumbbell Raises
20's x 10 x 3

Superset with Curls
35's x 10 x 3

and also Dumbbell Triceps Extension
25's x 10 x 2
30's x 10

Abs

Luke 8-4-12 Bench Assist

Close Grip Bench (index finger 1" from smooth part of bar)
165 x 5
175 x 5
185 x 5
195 x 5 @ 10-
200 x 5 @ 10 PR

Incline Bench
155 x 5
165 x 5
175 x 5 @ 10-
180 x 4 with spot


Rows, Flyes


Front Dumbbell Raises, Incline Curls

Luke 7-28-12 Bench Assist

Clothes Grip Bench (pinkys a finger in from rings)
175 x 5 x 2
185 x 5
195 x 5 x 2 @ 10- PR
155 x 5 closer grip

Incline Bench
155 x 5
165 x 5 @ 9
175 x 5 @ 10 PR
165 x 5 @ 9-


Biceps, Rows, Flyes, Front dumbbell raises, Abs

Luke 3:16 Bench Assist

T-bar Rows

4 plates x 5

Floor Press

185 x 5

205 x 5

215 x 3

225 x 3 @ 10

Close Grip Bench

175 x 3

185 x 3

195 x 3

185 x 3 x 2

Lat Pulldowns

200 x 5

230 x 5

265 x 5 PR shitty

250 x 5

Flys

Hammer Curls

up to 70's x 6 per arm

Anti rotation ab thing

Luke 2-24-12 Bench Assist

Close Grip Bench

175 x 5

185 x 5 x 2 closer than last week

Triceps Death

155 x chest, 10, 2, 3, 4 PR?

135 x same

Chest Supported Rows

Chinups

Curls

Flys

Luke 2-17-12 Bench assist

Close Grip Bench

165 x 5

175 x 5

185 x 5 x 2 @ 10- PR

Triceps Death

135 x all

145 x all

135 x 2 extra reps on last board

Chest Supported Rows

Chinups

BW x 10 x 3

Tri and Bis baby

Abs

Bench 1

Felt pretty gassed going into the workout; long day and little sleep. The weight wasn't hard, but no explosion.

Bench:

275 x 1

295 x 1

315 x 1

325 x 1 @ 10

314 x 1, 1 @ 10-

325 was harder than I would have liked. Putting people's shirts on aggravated my biceps, so I was feeling it a bit. On the plus side, I think I figured out how to stretch that area more to keep the pain down.

Close-grip

225 x 5, 5

235 x 5

Still feeling that tug on my right pec.

3-board:

365 x 3

385 x 3 @ 10-

405 x 3 @ 9+

Somehow 405 was lighter. I think I was coming too high on the first two sets?

Chest Supported Rows:

3 plates x 8, 8, 8

3.5 plates x 8

4 plates x 5

Subbed these for pendlay rows because of lingering hamstring personal problems

Shrugs:

405 x 10

495 x 10

585 x 5 (grip), 18

Finished with 4 sets of ghr abs

Bench Tuesday 10-11-11

Bench
165 x 1
170 x 1
175 x 1 <-PR
180 x 1 <--PR
185 x fail <--KYLE -___-

Close Grip Bench
115 x 3 <--left shoulder issue
105 x 5
115 x 5
135 x 5, 5

Chest Supported Rows
Shrugs

Biceps
Abs

Shawna Bench: Week 3

Bench
Warm up: 2 x 5 (45, 55)
2 x 5 (65)
2 x 3 (80, 85) failed on last rep of 2nd set
2 x 1 (90) fail both times :( Dammit !

Close grip:
1 x 5 (75 failed on 5th rep)
4 x 5 (70) failed on last rep of third and fourth set

Cable Row:
5 x 5 (90)

Incline Bench:
3 x 8 (55)

Pull ups Assist:
Lev 11-12

Biceps:
40 lb barbell 4 sets (8,5,6,8)
Abs:
Ghd 6 sets of about 5 or so

Bench 3

Bench:

275 x 3

295 x 3

315 x 3

315 x 2.7 :'(

295 x 3

Got a bit greedy on the second set of 315. I should've been more conservative.

Close-grip bench:

225 x 5

235 x 5

245 x 5

Keeps getting better

3-board:

315 x 3

345 x 3

365 x 3

385 x 3

Penday Rows:

135 x 5

185 x 5, 5

235 x 5, 5

Barbell Shrug:

405 x 10

495 x 10

585 x 10, 8

Crazy sore from these later

Hammer Curls:

65 x 10

80 x 8

Finished with ghr abs and pnf stretching

Yeah I'm still posting here

Squat
295 x 3 x 4
295 x 2
Shouldn't have hesitated after the second one. A mistake I make over and over.

Pause squat
205 x 5 x 3
215 x 5 x 2

squat jumps and abs


Bench
180 x 3 x 3
185 x 3 x 2

Close grip bench
145 x 5 x 2
150 x 5
155 x 5 x 2

Pin press
155 x 5 x 5

Pendlay row
155 x 5 x 5

Shrugs
365 x 5 x 3

Sick Bench Tuesday 10-04-11

Bench
145 x 3
150 x 3
155 x 3
160 x 3
165 x 3 <--PR cant wait till next week for singles

Close Grip Bench
125 x 5
135 x 5
145 x 5

Pendlay Rows
Shrugs
Biceps
Rainbow Dragonfly Ponies

PRing and cutting things short

Squat
275 x 5 x 5

Pause squat
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

squat jump and abs


Bench
175 x 5 x 5
Both the main lift 5 x 5 sets are volume PRs. Huh.

Close grip bench
135 x 5
140 x 5
145 x 5 x 3

Pendlay row
155 x 5 x 5

Pin press
135 x 5
145 x 5 x 2
because I don't got no boards
biceb superset

Bench 5

Bench:

275 x 5

285 x 5

295 x 5, 5

300 x 5

A pretty surprising workout. Minimal elbow pain and rotator cuff felt ok.

Close-grip bench:

225 x 5, 5, 5

These make my rotator cuff feel uncomfortably stretched for some reason. It doesn't hurt, but I went light due to the unusual feeling.

3-board:

315 x 5

345 x 5

365 x 5 @ 10+

Pretty gassed by the end.

Pull ups:

bw x 18, 12

Finished with more ball bridges and some overhead shrugs.

Bench Tuesday 09-27-11

Bench
135 x 5
140 x 5
145 x 5
150 x 5
155 x 5

Close Grip Bench
115 x 5
125 x 5, 5, 5
130 x 5

Pendlay Rows
Shrugs

Bicep Curls
Abs

9.7.11--Bench

Bench:
155x5@9-
165x5@9
170x5@10 (ties PR)

Close Grip Bench:
135x5@9
145x5@9+
145x5@10

Incline Bench:
115x8@9+
125x6@10 (by now my triceps were fried)

Various Pecs, Shoulders, and Triceps machines

Shrugs

Bench Assistance

Standing press

125 x 3 @7

135 x 3 @8

145 x 3 @9

155 x 3 @10- (PR)

Dumbbell rows (straps)

160 x 10, 10

CG Bench

135 x 8

145 x 8

155 x 8

165 x 8

Barbell shrugs

405 x 10

455 x 8, 8

No chalk, but still my grip and traps both felt weak as hell today. Could be from trying to keep the upper back tight on bench day and deadlift day. Could be fatigue from the dumbbell rows. Or most likely, could be my gaping vag filled with personal problems.

Supersetted shrugs with 3 sets of curls.