Bench Assistance. Friday, 5/27/11.

Bench
135x8+f --> (8 rep P.R.!!!)
(close to benching body weight for 10 reps; note - current body weight ~137 lbs)

Dumbbell Bench 3x10
40s, 40s, 40s

Dumbbell Shoulder Press 3x8
30s, 30s, 30s

Pullover Machine 3x12
-> all w/ 1 plate + 25 on each side

Seated Shrugs 2x25
-> all w/ 2 plates each side

Close Grip Cable Rows 3x11
100, 100, 110

Forearm Wrist Flips 2x20
50 lbs each, 50 lbs each

Bench Assistance. Friday, 5/20/11.

Standing Press 4x5
85, 85, 85, 85

Tricep Death
95x25, 100x25, 95x22+f
-> (chest -> 10 plate -> 2 board -> 3 board -> 4.5 board)

Face Pulls 3x15
70, 70, 70

Ultra Wide Grip Lat Pulldowns 3x15
85, 85, 85

Chest Fly Machine 3x15
115, 115, 115

Shrug Machine (facing window)
4 plates each side x 15, 4 pes x 15, 4 pes x 15, 3 plates + 10lb each side x 35

Incline Curls
20s x 12, 20s x 12, 20s x 9+f

Aerobics Ball Bridges (Core)
-> 2 sets x ~30 sec.

Forearm Wrist Flips 2x20
80, 80

RETURN OF STRENGTH TRAINING. Upper Back. Sunday 2/27/11.

*** I'M BACK TO UPPER BODY STRENGTH TRAINING. ACHILLES TENDONS ARE FEELING GOOD. FOR THE PAST 2 WEEKS, I'VE BEEN DOING SOME LIGHT LEG MACHINE WORK. OVERALL I THINK I TOOK 6 WEEKS OFF LOWER BODY TRAINING. ***

Pullups (BW)
-> one all-out set of 20 reps Body weight --> P.R.!!!!!!

Weighted Pullups 3x5
-> all BW + 25 lbs

Weighted Pullups (semi-open grip) 3x5
-> all BW + 25 lbs

Face Pulls 4x12
-> all at 85 lbs

Shrug Machine (seated) 2x7, 3x20
-> 2.5 plates each side, 2 plates + 35 each side, then rest at 1.5 plates each side

Biceps
-> inner open grip with 60lb bar, then immediately to reverse grip with 40lb bar, then outer open grip with 25lb bar
-> first set: 8, 12, 13 reps
-> second set: 6+f, 10, 19+f reps

Forearm Wrist Flips
-> palms up till failure, then immediately after with palms down till failure (on straight bar with machine)
-> first set: 120x20 -> 120x20
-> second set: 120x18+2f -> 120x15+5f

Bench. Tuesday, 12/28/10.

Bench (belted)
155x1
155x1
155x1
145x2
155x2

Decline Bench 4x5
135
150
150
150

Dumbell Bench 5x8
-> all with 45s

Wide Grip Pullups 4x6 BW

One Arm Rear Delt Flys 3x12
-> all with a 15 lb dumbell

Cherry Pickers 4x20
-> all with a 40 lb dumbell

Banded Rotator Cuff Exercise 3x8

Forearm Wrist Flips 2x20
80
100

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