7-16-10 Heavy Bench

Bench

190 x 3 x 3 last reps of 2nd and 3rd set were hard

Seated Shoulder Press

95 x 5

115 x 6

125 x 5

Shoulder raises

Machine Shrugs

worked up to 390

Low Cable Rows

150 x 10

180 x 10

200 x 10

Upper Back

12/11/08

I forgot how terrible it feels to be back at my home gym.  All my exercises felt worse here.

Pullups

BW x 10

BW x 8

BW x 9

Row

130 x 9

130 x 9

140 x 8

T-Bar Pulldowns

130 x 12

150 x 9

160 x 8

Bent Over Rows

65 x 10

70 x 8

75 x 7

Upper Back

11/29/08

Pull Ups

BW + 25lbs x 8

BW + 25lbs x 7

BW + 25lbs x 7

BW + 35lbs x 5

BW x 13

Low Row

(this machine was much worse than the one at Wooden, for some reason that makes doing normal weight much harder)

140 x 8

140 x 7

130 x 11

High Row

90 x 7 x 3

Bent Over Row

55 x 8

65 x 8

75 x 8

85 x 8

95 x 8

Smith Machine Traps

90lbs x 30

180lbs x 15

270lbs x 10

90lbs x 30

90lbs x 30 w/ pause