Luke 1-20-12 Bench ASST

Band Lightened Bench (blacks from 6, took off nothing from 4 board+ and about 70-80 at the bottom)

225 x 3

245 x 3

255 x 3 x 3 @ 10

Seated Military Press

95 x 5

115 x 5

125 x 5 @ 9

Bench

135 x 10

145 x 10 x 2 @ 8-, 8

Wide Grip Cable Row

160 x 8

180 x 8 x 2

Close Grip Lat Pulldown

180 x 6

200 x 6

220 x 6

Band Pull Aparts

Biceps

Decline Situps

BW x 12

BW +10 x 6

Luke 9-4-11 LA's 230th B-day

Worked out at 24 hour fitness in Costa Mesa/Newport Beach with Lauren.

Incline Bench

135 x 8 @ 8

145 x 8 @ 9-

155 x 8 @ 10- PR

Dumbbell Shoulder Press

50's x 8

55's x 8

60's x 8

Dumbbell Bench

75's x 5 really hard to get up, also hard as 3rd exercise

70's x 8

70's x 7

Wide Grip Cable Row (neutral grip) SS1

120 x 6

140 x 6

160 x 6

180 x 6

200 x 6

Lat Pulldown SS1

180 x 5

200 x 5

210 x 5

220 x 5

Scap Pull Ups SS1

BW x 10-12 x 4

Incline Sit Ups SS2

BW x 10 x 4

Preacher Curls SS2

75 x 8,10,10,8

Luke Bench 4-19-11

Bench

185 x 5 @ 8+

190 x 5 @ 9

195 x 5 @ 10-

195 x 5 @ 10+ super grinder on last rep 195 x 5 ties PR and I hit it for 2 sets

185 x 5 @ 10-

3.5 Board Press

205 x 5 @ 8+

215 x 5 @ 8+

225 x 5 @ 9 PR

235 x 2 + fail. I failed really fast on that last rep,it felt like I didn't even try

Incline Bench

145 x 5 @ 8

155 x 5 @ 10-

155 x 5 @ 10-

superset with close grip lat pull down

200 x 8

210 x 8

220 x 6

Shrugs

tried some hook grip and double overhand with no straps and had trouble holding it

365 x 17 @ 7 with alternating grip, stopped early because my underhand grip arm's bicep was too bent

Incline Sit Ups

BW x 10 x 3

superset with shoulder stuff like scap push ups

Squat 3

Just got back from a crazy weekend in VEGASSSSS. 14 hours of sleep for 5 days. Still sick too. The Jürgens Method is in full effect.

Squat:
405 x 3
425 x 3
445 x 3 @ 9
455 x 3 @ 9+

Hip felt nasty on these. I had zero rebound in order to protect it.

Pause Squat:
365 x 3, 3 sec @ 9+
405 x 3, 3 sec @ 9
425 x 3, 3 sec @ 9+

Whoa, not expecting 425 with such little sleep.

Did a few leg extension and super decline sit ups. Then hamstring stretching.

8.10.10--Bench/Upper Back

Bench Press:
warmups
145x3
155x2x4

Incline Bench Press:
95x5
105x5
115x5x2

Close Grip Lat Pulls supersetted with Row Machine:
120x7x2-lat pulls
75x10x3--rows

Medicine Ball Incline Abs:
2 sets

Weigh In:
157 lbs

Ankle is feeling a lot better, gonna return to squats and deadlifts soon I guess.

ME Bench

Bench:
295 x 1
305 x 1 @ 9

Bench is feeling great. Everyone has a 1 second pause. The felt benches here make my leg drive feel fantastic.

Bench w/ Chains:
135 + 40c x 3, 3
135 + 80c x 3, 3, 3, 3
134 + 120c x 3, 3, 3

The chains didn't completely deload at the bottom, so I'm not sure what the weight was.

Supersetted:
Standing Press:
135 x 5
155 x 5
175 x 4, 4

and Close-grip Pull ups:
bw x 20, 15
bw + 20 x 8?
bw + 20 x 8 + 2

Supersetted:
Dumbbell Bench:
90s x 8, 8, 8, 8

Curls:
35s x 8, 40s x 8, 45s x 8, 8 + 30s x 6

and Band Pull-aparts.

Trying to work in some extra volume to promote hypertrophy. I'd like to add some more muscle to my chest for benching in hopes it will carry over strength wise.

Sit-ups.

Squat and Leg Machines, Lower Body, & Traps. Thursday, 5/20/10

**** BEFORE WORKOUT, I PUT ICYHOT ON BOTH ELBOWS ****

V-Squat (Plated) Machine 3x1
2 plates on each side x 1 rep (single)
2 plates + 10lbs on each side x 1 rep (single)
2 plates + 20lbs on each side x 1 rep (single)
-> all sets going all the way down and back up (no bounce off the bottom, if anything a slight pause)

Belted Squats 3x3
2 plates on chain x 3 reps
2 plates + 10lbs on chain x 3 reps
2 plates + 10lbs on chain x 3 reps

Barbell Glute Thrusts 4x5
185x5
225x5 -> P.R.!! (although I've never done these before haha).
225x5
225x5 (tough)

Hamstring (standing) Leg Curl Machine 4x8
60lbs x 8 for each leg
60lbs x 8 for each leg
60lbs x 8 for each leg
60lbs x 8 for each leg

Hyperextensions 3x20
20 reps bodyweight
20 reps bodyweight
20 reps bodyweight

Standing Calf Raises
140x8
140x8
140x8
-> starting with heels all the way down

Standing Calf Raise Machine SHRUGS 5x8
140x8
200x8
220x8 with 1 second pauses
240x8 with 1 second pauses
260x8 with 1 second pauses
-> NEW EXERCISE!! ELBOWLESS WAY TO WORK TRAPS!!

Banded Hyperextensions 3x10
-> all with 1 purple (singled) and looped around a 25lb plate to slightly increase tension
10 reps
10 reps
10 reps

Box Jumps 3x10
-> all onto tall box
10 reps
10 reps
10 reps

Incline Sit-UPs
-> all bodyweight with arms fully extended (to simulate holding weight)
15 reps slow
9 reps slow and controlled with negatives on the way down
7 reps slow and controlled with negatives on the way down

**** STRETCHED AFTER ****

--->>> ELBOWS FEEL OK!!!