Bench and Back. Tuesday, 9/7/10

Bench 3x4 (with pauses)
135
135
135

Decline Dumbell Bench 3x8
45s
50s
55s

One-Arm Rows 3x8 (each arm)
65
65
65

Shoulder Press (seated)
65x10
75x8
75x7

Ultra-Wide Grip Lat Pulldown
140x8
140x7
130x8

Super Close-Grip Bench (for TRICEPS)
-> using curved preset easy curl bar and with keeping elbows in
80x12
80x8
70x8
60x9 + fail

Bicep Curls
60x8
50x7 + fail
50 x 5-second negatives x 5 reps

Bench and Back. Saturday 6/25/10

Bench 4x2
-> all with press calls
135
135
135
135
-> tough when I didn't quite get leg drive quite right

Foam Roller Bench 3x8
135
135
135

Decline Dumbell Bench
50s x 8
50s x 7 + fail
50s x 6 +fail

Ultra-Wide Grip Lat Pulldown
100x8 with pauses
130x6
130x6

Close-Grip Cable Rows
130x7
130x7
130x7

Pullover Machine
140x8
160x8
160x8

Light Bicep Curls with Tricep Holds 2x10
-> all with 10lb weights