Dumbbell Bench
85 x 5
90 x 5 x 2
95 x 4 bogey
Decline Bench
185 x 5 x 2
195 x 5
205 x 5
215 x 5
Flyes, Cable Row, Biceps, Tricep Rehab, Abs
Showing posts with label light banded tricep work. Show all posts
Showing posts with label light banded tricep work. Show all posts
Wednesday, August 10, 2011
Thursday, June 24, 2010
Incline Bench and Shoulders. Wednesday 6/23/10
Incline Bench 3x5
115 with pauses (on upper chest)
125x4 + fail (bringing bar to 1 inch above upper chest)
125x4 + fail (bringing bar to 1 inch above upper chest)
-> "fails" were with minimal help
-> TALKING WITH ANOTHER PERSON AT THE GYM, HE TOLD ME HOW BRINGING THE BAR DOWN TO MY UPPER CHEST PUTS A LOT OF UNNECESSARY TENSION ON MY SHOULDERS AND BY BRINGING THE BAR TO JUST 1 INCH ABOVE MY UPPER CHEST WHICH ACTUALLY IS A LOT EASIER ON BOTH OF MY SHOULDERS AND STILL SEEMS TO ALLOW MY CHEST TO STILL DO A LOT OF WORK (AND I CAN DO A LITTLE MORE WEIGHT!! HAHA!!).
Incline Dumbell Bench
45s x 5
50s x 5
45s x 7
-> bringing dumbells to about 1 inch above chest
Shoulder Press Machine
-> all sets slow and controlled with hammer grip hold
90x7
90x7
90x7
Lateral Shoulder Raises
12s x 7
12s x 7
-> with dumbells
Front Shoulder Raises
12s x 9
12s x 9
-> with dumbells
Shoulder Press
-> 1 set until failure with the bar (45lbs) until failure (16 reps)
Banded Tricep Work
4 sets of 12 reps
115 with pauses (on upper chest)
125x4 + fail (bringing bar to 1 inch above upper chest)
125x4 + fail (bringing bar to 1 inch above upper chest)
-> "fails" were with minimal help
-> TALKING WITH ANOTHER PERSON AT THE GYM, HE TOLD ME HOW BRINGING THE BAR DOWN TO MY UPPER CHEST PUTS A LOT OF UNNECESSARY TENSION ON MY SHOULDERS AND BY BRINGING THE BAR TO JUST 1 INCH ABOVE MY UPPER CHEST WHICH ACTUALLY IS A LOT EASIER ON BOTH OF MY SHOULDERS AND STILL SEEMS TO ALLOW MY CHEST TO STILL DO A LOT OF WORK (AND I CAN DO A LITTLE MORE WEIGHT!! HAHA!!).
Incline Dumbell Bench
45s x 5
50s x 5
45s x 7
-> bringing dumbells to about 1 inch above chest
Shoulder Press Machine
-> all sets slow and controlled with hammer grip hold
90x7
90x7
90x7
Lateral Shoulder Raises
12s x 7
12s x 7
-> with dumbells
Front Shoulder Raises
12s x 9
12s x 9
-> with dumbells
Shoulder Press
-> 1 set until failure with the bar (45lbs) until failure (16 reps)
Banded Tricep Work
4 sets of 12 reps
Wednesday, June 2, 2010
BACK TO BENCH!! FEELING GOOD!! Wednesday, 6/2/10.
***** FIRST DAY BENCHING IN OVER A MONTH. I'M STARTING FAIRLY LIGHT TO PHASE BACK INTO THINGS. MY ELBOWS FELT GOOD TODAY. I'M VERY EXCITED. IT'S GOING TO BE A GREAT SUMMER. I LIFTED WEIGHTS TODAY AND IT WENT A LITTLE SOMETHING LIKE THIS:
Bench 3x8
-> all slow and controlled with pauses
95
95
95
-> feels good.
Incline Bench 3x8
-> all slow and controlled with pauses
75
75
75
Banded Bench (no weight) 3x8
-> all with 1 purple (doubled) and with tricep emphasis
Light Bicep Curls 3x8
-> Dean suggested these and I like them!!
-> only with 10 lbs in each hand, slow and controlled, always flexing the triceps at the bottom.
-> ELBOWS FEEL GOOD!!
Light Banded Tricep Work
3x8 pushdowns with 1 red (singled)
3x8 overhead spread-aparts with 1 red (singled)
**** STRETCHED AFTERWARDS ****
Bench 3x8
-> all slow and controlled with pauses
95
95
95
-> feels good.
Incline Bench 3x8
-> all slow and controlled with pauses
75
75
75
Banded Bench (no weight) 3x8
-> all with 1 purple (doubled) and with tricep emphasis
Light Bicep Curls 3x8
-> Dean suggested these and I like them!!
-> only with 10 lbs in each hand, slow and controlled, always flexing the triceps at the bottom.
-> ELBOWS FEEL GOOD!!
Light Banded Tricep Work
3x8 pushdowns with 1 red (singled)
3x8 overhead spread-aparts with 1 red (singled)
**** STRETCHED AFTERWARDS ****
Subscribe to:
Posts (Atom)