Max Effort 3-Board Bench. Sat. 3/03.

Max Effort 3-Board Bench 3x1
165 (@8), 175 (@10-), 180 (@10-)-> P.R.!!

Decline Bench 2x5
155 (@8), 165 (@10)
-> stopped early because my upper left pec (under collar bone) tightened up during the middle of the 2nd set. I probably should have stopped mid-rep but I finished the set since the pain was not piercing. I hope this wasn't a strain. It just felt "off" during the rest of the workout and I still feel it 10 hours later as I'm typing this.

Seated Row Machine 3x8
115 (@10-), 115 (@10-), 115 (@10-)

Iso-Lateral High Row Machine 3x8
-> all w/ 2pes (@10)

Shrug Machine (facing in)
2pes x40, 2p+10lb.es x40, 2p+10lb.es x30+(3 more reps each with an 8-second hold)

Bicep Curls (open grip)
60bb x5, 60bb x6, 20dbs x10, 20dbs x10

**** WEIGH-IN: 137 LBS BODY WEIGHT --> I am lean & mean right now haha!! (this is 8lbes less than what I was weighing in at consistently at the end of fall quarter, which was my PR bodyweight of 145 lbs) ****

Heavy Rack Pulls (doubles) and some bench assistance. Fri. 1/6/12.

Sumo Rack Pulls 3x2 (belted)
365 (@8), 385 (@9+), 405 (@10)!!!!
-> (I was incredibly happy to hit 405!!! My PR for this is 405x3 ... my grip was slippping a little while putting down the second rep but I felt good).
-> (pins were 1-2 inches below my knees)

Good Mornings Off Pins 3x4 (belted)
225 (@9), 225 (@9), 245 (@10)

**** (came back to the gym later at night for some bench assistance work) ****

Incline Bench
125x5 (@9) -> my left collar bone area was hurting so I just stopped, I didn't want to risk anything

Close-Grip Lat Pulldowns
120x12, 180x6

Iso-Lateral High Row Machine
1.5 pes x 15, 1.5 pes x 15

**** (gym closed & I ran out of time) ****

Bench Assist. Fri. 12/30/11.

Incline Bench 4x5
115 (@8), 125 (@9), 135 (@10)->P.R.!!!!, 120 (@8+)

Weighted Dips 4x3
BW+25lb (@7), BW+35lb (@9-), BW+45lb (@10)-> P.R.!!!!, BW+35lb (@9)

Cable Flys 3x12
100, 100, 100

Lat Pulldowns (close-grip)
130x12,
200x6->P.R.!!!!! (this was the whole stack at my local gym)!!!,
140x12,
180x6

Dynamic Shrugs (on shrug machine)
4pes x20, 3pes x40, 3.5pes x25, 2.5pes x44

Iso-Lateral High Row Machine
1.5pes x12, 2pes x10, 1.5pes x12, 2p+10lb.es x6
-> (all very explosive with good control)

Bicep Curls 3x10
25dbs, 25dbs, 25dbs

EYH Bands (wrist extensors) 3x12
-> all w/ white bands (easiest level)

Bench Assistance. Fri. 12/23.

Incline Bench 4x5
115 (@9-), 115 (@9-), 125 (@9+), 125 (@9+)

Weighted Dips 4x3
BW+25lbs (@9), BW+25lbs (@9), BW+35lbs (@10), BW+35lbs (@10)

Lat Pulldowns (close-grip)
140x12, 170x6, 140x13, 180x5+f

Iso-Lateral High Row Machine
1p+35lb.es x12, 2.5pes x6, 1p+35lb.es x14, 2.5pes x6

Cable Rows 3x12
80, 120, 100

Grip Strengthening Holds 2x(10 sec.)
-> both sets of 4pes on shrug machine

Bicep Curls 2x9
25dbs, 25dbs

Rear Delt Fly Machine 2x12
-> all w/ 10lb.es

Bench Assistance. Sat. 12/17.

Incline Bench 4x5
115 (@8+), 125 (@9+), 125 (@9+), 125 (@9+)

Weighted Dips 4x3
BW+15lbs (@8), BW+25lbs (@9), BW+35lbs (@10-), BW+35lbs (@10-)
-> (elbows felt good!!)

Db Chest Flys 4x10
-> all w/ 20dbs
-> (all w/ elbows slightly bent)

Close-Grip Lat Pulldowns
140x12, 170x6, 130x13, 165x6

Db Pullovers
50db x12, 60db x6, 45db x12, 55db x7

Iso-Lateral High Row Machine
2pes x12, 2.5pes x5+f, 1p+35lb.es x12, 2p+15lb.es x5+f

Db Bicep Curls 3x10
-> all w/ 20dbs

I'm falling apart 7/22/11

Strict Press
115 x 5 @8
135 x 5 @ 8
145 x 5 @9
145 x 5 @9
155 x 3 @10 FFFFFFFF
I had to sit down for 15 minutes because of glute cramp, I seriously couldn't bend my leg.

Incline Press
185 x 5
185 x 5
195 x 5
195 x 5

Shoulder Press
As I was pressing with 65lb dumbbells, my right arm went backwards and did a backstroke movement and I dropped the weight. This fucked right shoulder. Thankfully it's just a sprain. Note to self: Have a spotter even on accessory work.

Pec Deck
3 sets of 10

Iso Lat Machine - 4 sets
Face Pulls - 4 sets
Biceps & Abz 4 sets
Icing and Ibuprofen

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

6/24/11

Push Press

95, 115, 125, 135, 135 x 5

T-Bar Row

excluding bar weight

200 x 7

205 x 7 x 3

3 Board

215, 225, 235 x 5

Isolateral High Row, Dips, Abs

Bench Assistance 6.11.11

4-5 Board Bench
95x5
105x5
115x5x3

Arnold Press
17.5x8x2
20x7x2

Skull Crushers
40x8x3

Cable Rows
80x8
90x8x3

Isolateral High Rows
55x8x3

Rotator Cuff Exercises

When I attempted the supine rows, I felt my shoulder act up again so I stopped and did cable rows instead. Didn't feel it as badly on those. Isolateral High Rows were a bit uncomfortable on the shoulder. I need to make sure I'm doing those rotator cuff exercises each time I come to the gym.

Bench Assistance 6/10/2011

Pin Press 2-3 Board
205 x 5
215 x 5
215 x 5
225 x 5 PR
235 x 5 PR

Arnold Press
50's x 8
50's x 8
50's x 12
50's x 12

Skull Krushers
25's on each side of the crooked bar
4 sets of 8

Inverted Row
x20
x15
x12
x12

Isolateral High Rows
3 plates on each side x 8
3 plates + Qtrs on each side x 8
3 plates + Qtrs on each side x 8
4 plates on each side x 8

Biceps
4 sets of ???????

Supersetted abs and Scap pushups
4 sets of 20; 4 sets of 50

Shoulder Press. Friday, 1/7/11.

**** Given the pain in my Achilles tendons, the sports podiatrist recommended I take at least 10 days off of lower body lifts, calf raises, jumping/plyometrics and anything that may aggravate the tendons. I am currently icing and resting my foot as well as taking Motrin Ibuprofen to reduce the inflammation. Hopefully this will recover quickly. ****

Shoulder Press 4x5
80
85
90
95x6 --> P.R.!!!!

Incline Dumbbell Press 4x5
55s
55s
55s
55s x 6 --> P.R.!!!

Pullups 4x7 BW

Dip Machine 3x10
-> all at 100 lbs, not going too deep to avoid aggravating elbows.

Iso-Lateral High Row Machine 3x6
-> all with 125 lbs each side

Iso-Lateral Front Lat Pulldown 3x6
-> all with 70 lbs each side

Forearm Grip Holds on Gripper Machine 3 x (10 sec.)
3 plates
3 & 1/2 plates
4 plates

Forearm Gripper Machine 3x10
-> all with 2 plates, and holding gripper with fingertips

**** Weigh-In: 139 lbs Body Weight ****

Bench Triples. Tuesday, 12/14/10.

Bench 3x3 (touch & go)
145
155 --> P.R.!!!!
160x2+fail --> (still a 2 rep - P.R., barely failed last rep, didn't stay tight so I started face-pressing it and failed about halfway up)

Incline Bench 4x5 (touch & go)
125
130
130
125

Close-Grip Bench 4x5 (touch & go)
105
115
120
125

Iso-Lateral High Row Machine 4x5
115 lbs each side (2+1/2 plates)
125 lbs each side
130 lbs each side
135 lbs each side (3 plates)

Ultra-Close Grip Pullups
-> (on a straight bar with thumbs of each hand touching each other)
6 BW
6 BW
6 BW
7 BW
-> (not sure if these are best for shoulders)

Preacher Curls (Outer Grip)3x12
easy curl bar + 10s
easy curl bar + 12.5s
easy curl bar + 12.5s

One Arm Rear Delt Flys 3x10
-> with 15 lb dumbell for each arm, very short rest

Upper Back and Squats

10/22/09

Pull ups, Cable Row, Isolateral High Row, Rear Delt Fly, Shoulder Shrugs, Box Squats, Leg Press

Bench

Speed Bench:
Quadded minis; alternated close, middle, regular (formerly wide)
185 x 3, 6 sets
205 x 3

Dips:
bw x 10
bw + 45 x 10
bw + 90 x 10
bw + 135 x 7
bw + 135 x 5

Pull-overs:
225 x 10
270 x 10
315 x 6 (elbow hurt)
270 x 12

finished with heavy sets on some Isometric High Row™, and the band pull-aparts I saw at 4-star on Wednesday. Then ab weel

Speed Bench and Upper Back

5/30/09

Bench

quadded red bands

115 x 3 x 6

135 x 3 x 3

Dips

BW + 25lbs x 8

BW + 25lbs x 8

BW + 25lbs x 8

BW + 35lbs x 7

BW + 35lbs x 5

Pullovers

4 plates x 8

4 plates x 8

5 plates x 6

6 plates x 5

Band Pulls (Rear Delts)

reds x 10 x 3

Isolateral High Row

230 x 6 x 3

Ab Wheel