Bench Assistance

Didn't make it to the gym thurs-saturday to get the deadlift workout in :(

Incline Dumbbell Bench:

95 x 3

105 x 3

115 x 3 @ 9+

120 x 3 @ 10+

The 120s were much harder that 115s, but I'm still pretty pleased I could do 240 on this.

Dumbbell Shoulder Press:

70 x 8

80 x 8

90 x 8

Dumbbell Bench:

90 x 8

95 x 8 @ 10-

100 x 8 @ 10

My form is all over the place on these due to my shoulder still mending.

Pull ups:

bw x 15, 8, 8

Wide-grip cable row

200? x 10, 10, 10

Used the rusty cable machine at 4-star. who knows what resistance the machine alone adds, haha.

Incline Curls:

30 x 10

40 x 8

50 x 4

Finished with some rotator cuff work.

Luke 7-22-11 Lower Back and Press

Worked out at the 24 hour fitness in Costa Mesa with Lauren because I was down at Newport Beach for a few days with her. I combined 2 workouts into one and was pressed for time. The place was huge. I had some left elbow pain the past few days.

Good Morning

275 x 5

315 x 5

345 x 5

375 x 5

Lunges

135 x 12

185 x 12

195 x 12

Standing Press

105 x 5

115 x 5 @ 10-

120 x 5 @ 10 ties PR. I didn't lower the bar fully on each rep.

GHR

did a few with bad form

Pause Bench with 3 second Lauren count which is brutally long

135 x 5

155 x 5

165 x 5 @ 10

Face Pulls

Dumbbell Shoulder Press

47.5's x 8

52.5's x 8 PR

Dumbbell Row

125 x 8 per arm

Bench Assistance

7/22/11

Incline Bench

135, 155, 165, 175, 185 x 5

Dumbbell Shoulder Press

40, 45, 50 x 10

Isolateral High Row, High Cable Row, One-arm preacher hammer curls (killer), Roman Chair, PNF

Bench Assistance. Saturday, 12/18/10.

Standing Press 4x5 (belted)
85
85 (tough)
75
75

** (gym closed at 6pm, I had gotten there at 5:45pm though, so the rest of my workout I had to improvise at home) **

Banded Pushups 4x8
-> all with a purple band (doubled)

Dumbell Shoulder Press
40s x 5
40s x 5
30s x 8
20s x 15
-> (bringing dumbells down to about eye level, not to low to avoid elbow pain)

Dumbell Semi Bent Over Rows 4x10
-> all with 40s

Dumbell Fully Bent Over Rows 4x10
-> all with 40s

Open Bicep Curls 3x10
-> all with 20s

Rear Delt Flys 3x15
-> all with 10s

Forearm Fingertip Holds 3 x (10 sec.)
-> all with 20s

3 a Days - Bench, Short Run, and Back. Tuesday, 9/14/10

Bench 3x3 (with pauses)
135 @ 9
145 @ 10(can't tell if spotter helped. if so, I should have it next time. if not, PR)
135 @ 9

Incline Bench 3x4 (with pauses)
115 @ 9
115 @ 9
125 @ 10 --> P.R.!!!!

-> USED A SLIGHTLY NARROWER GRIP THAN MY NORMAL FLAT BENCH GRIP by placing my middle fingers on the rings instead of my pointer fingers ... my shoulder press is pretty weak relative to my incline bench ... and my 4 rep PR on flat bench (with pauses) is 135 while my 4 rep PR on incline is now 125 ... SO HAS MY INCLINE JUST GOTTEN REALLY STRONG OR SHOULD I USE A SLIGHTLY NARROWER GRIP ON MY FLAT BENCH TOO??? -maybe I've been a little wide all this time not fully utilizing my chest capacity and tricep lockout since my arms are so far apart??

Dumbell Shoulder Press 2x8
35s @ 10
35s @ 10
-> bringing dumbells all the way down and all the way up

Tricep Pull-aparts
-> with rope attachment, elbows slightly aggravated
80 x 10
70 x 12

********* DROVE HOME **********

2 Mile Run
-> Effort @ 9 ... pretty tough, breathing fairly hard throughout last mile. couldn't really run that fast though.
-> I want to increase my cardiovascular health but without losing too much body weight (I'm happy staying right around 132 for now) so I went for a run. Don't worry I ate a bowl of ice cream later to replenish the calories burned!!

********* LATER, AFTER DINNER **********

Bent-Over Rows 4x3
135 @ 10
135 @ 10
135 @ 10
135 @ 10

Weighted Pullups (Hammer Grip) 3x4
BW + 45 @ 10
BW + 45 @ 10
BW + 45 @ 10

Open Grip Semi-Bent-Over Rows 3x5
-> did these to get some more back work and make the biceps feel loved
easy curl bar + 50lbs each side @ 9
easy curl bar + 50lbs each side @ 9
easy curl bar + 50lbs each side @ 9

Hammer Grip Curls 3x8
27.5s
27.5s
275.s

Reverse Grip Banded Curls (no weight, just the purple band)
2x10 all the way up
2x10 going halfway up and pausing, then back down

Front Shoulder Raises 2x15
-> one set with about 15lbs weight each arm, second set with bands and pausing at top

Lateral Shoulder Raises 2x15
-> with about 15lbs weight each arm

Rear Delt Flys 2x15
-> with about 10lbs weight each arm

Back, Bench, and Shoulders. Wednesday, 9/1/10

Pullover Machine 4x5
180
180
180
180

Iso-Lateral Front Lat Pulldown Machine 4x5
-> with the close grip open bicep hold (thumbless grip)
70 lbs each side
80 lbs each side
90 lbs each side (2 plates) --> P.R.!!
90 lbs each side (2 plates)

One Arm (Twisting) Cable Row 3x8
-> thumbless grip
50 lbs x 8 each arm
60 lbs x 8 each arm
60 lbs x 8 each arm

Hammer Curls 1x12
-> one set of 27.5s x 12 reps each arm

**** (DID BACK WORKOUT BEFORE MY SHIFT AT WORK AND BENCH HERE AFTER WORK) ****

Bench 4x5 (with pauses)
125 --> P.R.!!
125
125
130 --> P.R.!!! (I could hit a plate for 5 reps with press calls for sure)

Standing Press 5x5
-> started out with 85 and it felt super heavy so I just dropped the weight and focused on form
65
65
70 (preset barbell)
70
70

Incline Dumbell Bench 4x8
45s
45s
45s
45s x 9

Dumbell Shoulder Press
35s x 5
27.5s x 8
27.5s x 8

Front Shoulder Raises 2x10
15s x 10
15s x 10

Lateral Shoulder Raises 2x8
12s x 8
12s x 8

Rear Delt Flys
7.5s x 15
10s x 10

Tricep Pushdowns
-> 1 tiring set of 60 lbs x 40 reps to flush blood through muscles

Shoulders and Back. (resting chest).Tuesday, 8/3/10

Dumbell Shoulder Press 3x5
40s x 5 x 3
-> really tough

Arnold's Shoulder Press 4x6
35s x 6 x 4
-> didn't attempt 6th rep on 4th & final set though

High Row Machine 4x5
115lbs each arm x 5
120lbs each arm x 5 x 3 --> P.R.!!

Medium Hammer-Grip Lat Pulldowns 3x6
160 x 6 x 3
-> bringing down to collar bone

Forearms: Wrist-Flips 2x20
110 x 20
130 x 20

Friday, 4-23-10: Benching with my cousin

Bench
135x5 (touch & go) --> P.R.!!
135x3 (touch & go) - tired haha
115x5 with extra long pauses (slow "1 mississippi")
115x5 with extra long pauses (slow "1 mississippi")
-> stopped a set short (of 5x5), chest real tired, only have 60 minutes for workout

Weighted Pullups
25lbs for 5
45lbs for 4 --> P.R.!!!!!
45lbs for 4
45lbs for 4

Weighted Pushups
55lbs for 3
65lbs for 3
65lbs for 3
65lbs for 3

One-Arm Rows
70lbs x 5 reps each arm
70lbs x 5 reps each arm

Dumbell Shoulder Press
35s for 8
35s for 8

(ran out of time to finish full workout)

8/22 Bench

Bench Press: 135x8
155x5
185x5
205x5
175x8, 6

Seated DB Press: 45x10
55x8
45x12

DB Pullover: 40x8
50x10
60x12, 12 PR

The DB presses felt unstable today, and I may drop them in favor of seated barbell presses because I cant get anything higher than the 55's to my shoulders lol. The pullovers were awesome too. They really creep up on you - the first couple of reps are a really nice stretch, but the last three are an intense burning pain in the triceps and lats. Definitely a keeper.

Suprisingly, my hamstrings are sore from yesterday. I have no idea why.

Bench

1/7/09
Bench
Terrence's Workout
135 x 8
155 x 5
135 x 8
165 x 2 + 1 fail
135 x 11
175 x 1 + 1 fail (PR)


2 Board Press
155 x 3
165 x 3
165 x 3
155 x 3

Dumbbell Shoulder Press
weird sets because of limited access to weights
65 x 8
65 x 7
75 x 4
75 x 3

Some Exercise, I can't remember anymore...

Decline Medicine Ball Abs

ME Bench

Incline Bench:
225 x 4
275 x 1
305 x fail :'(

This felt much easier, but I got stuck 6" off the chest and couldn't finish it.

Decline Bench:
All reps done with 1 second pause
225 x 5
245 x 5
265 x 5
285 x 5
305 x 3 + 1 fail + 1 touch and go rep

Dumbbell shoulder press:
80 x 8
90 x 4
80 x 8
85 x 8

Dumbbell Row:
120 x 10, 4 sets

Pull-ups:
These still aggravate my sciatic, so I would just go until it hurt a lot and then stop. Then go again.

Parallel-Grip Skull Crushers:
Not sure what the parallel-grip bar weighs. 20lbs?

110 x 10, 4 sets

Incline Curls:
30 x 10
35 x 8
40 x 6, 2 sets + 1 strip set with the 20s

I met a guy and girl bodybuilder at the gym, who were both really nice. He was curling 175 for reps, which was pretty insane. She was stiff-legged deadlifting 225 for reps as well, which was really impressive. I debated taking a picture of it to show for motivation. She's doing the fitness bodybuilding competition at the Arnold the night I get in so I'm going to go cheer her on. I am really looking forward to that competition.