Pause Bench w/ 3 sec count
185 x 3
195 x 3
205 x 3
215 x 3 PR this is also my 3 rep max. weird
Band Lightened Bench
245 x 5
265 x 5
275 x 5
275 x 4 + cramp
Superset BW Dips + Shoulder raises
x23, x20, x20, x25 PR
35's x 10, 45's x 10, 45's x 10, 45's x 10
BW Close Grip Pull Ups and Rear Delts
4 sets each
Ball Rotations & Scap Push ups
3 sets
Showing posts with label rear delts. Show all posts
Showing posts with label rear delts. Show all posts
Wednesday, May 25, 2011
Saturday, April 30, 2011
Bench Assistance. Friday, 4/29/11.
**** (LEFT WRIST STILL BOTHERING ME SOMEWHAT FROM THE MINOR STRAIN WHEN I TWEAKED IT WHILE DUMBBELL BENCHING LAST FRIDAY ... PRESSING TODAY FELT ALRIGHT THOUGH) ****
Shoulder Press 4x4
85, 95, 95, 95
Dumbbell Bench 4x8
50s, 50s, 50s, 50s
-> (left wrist feeling alright)
Rolling Tricep Extensions
22.5s x 8, 22.5s x 7, 22.5s x 13 (w/ rests on shoulders)
... (then a mini body building session, I'll be honest haha) ...
Assisted Dips
-> all w/ level "8" of assistance:
27 reps + f, 19 reps + f, 15 reps + f
Halbert Raises
-> all/ 12s:
(first on low incline): 20 reps + f, 16 reps + f
(then on steeper incline): 11 reps + f, 10 reps + f
Rear Delt Flys
-> all while laying on bench
(w/ elbows bench slightly): 12s x 8, 12s x 10+f, 12s x 10+f
(w/ straight arms): 5s x 21+f, 5s x 17+f
Seated Upward Shoulder Raises
12s x 12+f, 12s x 9+f, 12s x 8+f
Incline Flys
12s x 16+f, 12s x 12+f, 12s x 11+f
Seated Lateral Raises
12s x 6+f, 12s x 5+f, 12s x 5+f
**** (DID WARM-UP & STRETCHING + COOL-DOWN) ****
Shoulder Press 4x4
85, 95, 95, 95
Dumbbell Bench 4x8
50s, 50s, 50s, 50s
-> (left wrist feeling alright)
Rolling Tricep Extensions
22.5s x 8, 22.5s x 7, 22.5s x 13 (w/ rests on shoulders)
... (then a mini body building session, I'll be honest haha) ...
Assisted Dips
-> all w/ level "8" of assistance:
27 reps + f, 19 reps + f, 15 reps + f
Halbert Raises
-> all/ 12s:
(first on low incline): 20 reps + f, 16 reps + f
(then on steeper incline): 11 reps + f, 10 reps + f
Rear Delt Flys
-> all while laying on bench
(w/ elbows bench slightly): 12s x 8, 12s x 10+f, 12s x 10+f
(w/ straight arms): 5s x 21+f, 5s x 17+f
Seated Upward Shoulder Raises
12s x 12+f, 12s x 9+f, 12s x 8+f
Incline Flys
12s x 16+f, 12s x 12+f, 12s x 11+f
Seated Lateral Raises
12s x 6+f, 12s x 5+f, 12s x 5+f
**** (DID WARM-UP & STRETCHING + COOL-DOWN) ****
Thursday, April 21, 2011
Bench 4/19/2011
Mad list of personal problems going into this workout
Bench
185 x 5 at 8
205 x 5 at 10
185 x 5 at 9
185 x 5 at 9
3.5 Board
225 x 5
235 x 5
235 x 5
225 x 5
Close Grip & Close Grip Lat Pull Down Superset
175 x 5 / Stack x 8; 3 sets
155 x 6
165 x 6
Rear Delt Machine
3 sets of 10
Bench
185 x 5 at 8
205 x 5 at 10
185 x 5 at 9
185 x 5 at 9
3.5 Board
225 x 5
235 x 5
235 x 5
225 x 5
Close Grip & Close Grip Lat Pull Down Superset
175 x 5 / Stack x 8; 3 sets
155 x 6
165 x 6
Rear Delt Machine
3 sets of 10
Tuesday, April 19, 2011
5x5 Bench. Tuesday, 4/19/11.
Bench 5x5 (touch & go)
145, 145, 145, 135, 135
3-Board Press 5x5
135, 135, 135, 135, 135
Incline Bench 2x5
115, 105
-> left elbow clicking so I stopped early
Weighted Pullups 3x4
BW+45, BW+45, BW+45
One Arm Rows 4x4 ea
70db, 80db, 90db, 80db
Upward Shoulder Raises 3x6
-> explosive up w/ leg drive on way up & controlled negative down
-> all w/ 35 plate
Rear Delt Flys 3x7
-> while laying down on bench
-> all w/ 10s
**** (TODAY WASN'T QUITE THE BENCH SESSION I WAS HOPING FOR. HAD TO DO A LITTLE LESS WEIGHT THAN I SHOULD HAVE BEEN LIFTING JUST TO GET THE WORK IN. I'LL GET IT NEXT TIME.) ****
145, 145, 145, 135, 135
3-Board Press 5x5
135, 135, 135, 135, 135
Incline Bench 2x5
115, 105
-> left elbow clicking so I stopped early
Weighted Pullups 3x4
BW+45, BW+45, BW+45
One Arm Rows 4x4 ea
70db, 80db, 90db, 80db
Upward Shoulder Raises 3x6
-> explosive up w/ leg drive on way up & controlled negative down
-> all w/ 35 plate
Rear Delt Flys 3x7
-> while laying down on bench
-> all w/ 10s
**** (TODAY WASN'T QUITE THE BENCH SESSION I WAS HOPING FOR. HAD TO DO A LITTLE LESS WEIGHT THAN I SHOULD HAVE BEEN LIFTING JUST TO GET THE WORK IN. I'LL GET IT NEXT TIME.) ****
Tuesday, April 12, 2011
+15 lb Bench PR!!! (bench singles). Tuesday, 4/12/11.
Bench 3x1 (touch & go)
170 --> P.R.!!!
175 --> P.R.!!!!! (w/ good form too)
180 --> P.R.!!!!!!!! (this is a 15 lb PR!!! I completely lifted my butt up during the lift, but I'm very happy that I got the weight up)!
**** (NOTE: THIS WAS W/ BENCH GRIP OF RING FINGERS ON THE RINGS ON THE BAR) ****
Pause Bench 3 x 3 @ (3 sec.)
135, 135, 135
Incline Bench
135x2+f (-> failed about halfway up)
135x2
135x3 (-> this is close to, or ties, my old incline PR)
95x14+f
**** (NOTE: RIGHT ELBOW TUCKS WELL BUT MY LEFT ARM KEEPS FLARING) ****
Weighted Pullups 3x6
BW+35, BW+35, BW+25
One Arm Rows 4x6 ea
-> all w/ 60 db
Dip Machine 3x20
100, 100, 80
Bicep Curls (outer open grip) 3x20
40 bb, 40 bb, 30 bb
Rear Delts 3x10
-> all w/ 15s (while lying down on bench)
Upward Shoulder Raises (w/ palms up) 3x8
-> all w/ 15s
**** (BODY WEIGHT @ 137 LBS) ****
170 --> P.R.!!!
175 --> P.R.!!!!! (w/ good form too)
180 --> P.R.!!!!!!!! (this is a 15 lb PR!!! I completely lifted my butt up during the lift, but I'm very happy that I got the weight up)!
**** (NOTE: THIS WAS W/ BENCH GRIP OF RING FINGERS ON THE RINGS ON THE BAR) ****
Pause Bench 3 x 3 @ (3 sec.)
135, 135, 135
Incline Bench
135x2+f (-> failed about halfway up)
135x2
135x3 (-> this is close to, or ties, my old incline PR)
95x14+f
**** (NOTE: RIGHT ELBOW TUCKS WELL BUT MY LEFT ARM KEEPS FLARING) ****
Weighted Pullups 3x6
BW+35, BW+35, BW+25
One Arm Rows 4x6 ea
-> all w/ 60 db
Dip Machine 3x20
100, 100, 80
Bicep Curls (outer open grip) 3x20
40 bb, 40 bb, 30 bb
Rear Delts 3x10
-> all w/ 15s (while lying down on bench)
Upward Shoulder Raises (w/ palms up) 3x8
-> all w/ 15s
**** (BODY WEIGHT @ 137 LBS) ****
Wednesday, April 6, 2011
Bench 4/5/2011
Bench
205 x 3
215 x 3
215 x 3
205 x 3
Band Lightened Speed Bench w/ Purples
9 sets of 3
Incline Bench
185 x 5
195 x 5
185 x 5
185 x 5
Close-Grip Lat Pull Downs w/ Straps
3 sets of 8 w/ Stack; shitty form
Superset Tricep machine & Rear delt machine
GHR abz
Good to be training with the broz again : )
205 x 3
215 x 3
215 x 3
205 x 3
Band Lightened Speed Bench w/ Purples
9 sets of 3
Incline Bench
185 x 5
195 x 5
185 x 5
185 x 5
Close-Grip Lat Pull Downs w/ Straps
3 sets of 8 w/ Stack; shitty form
Superset Tricep machine & Rear delt machine
GHR abz
Good to be training with the broz again : )
Friday, April 1, 2011
Bench Assistance. Friday, 4/1/11.
Shoulder Press 4x5
90, 85, 85, 85
Close-Grip Pin Press 4x5
135, 135, 135, 135
-> w/ pin height about 5 inches off chest
Weighted Pullups (semi-wide hammer grip) 4x5
-> all @ BW+35
Upright Rows 4x5
-> all w/ 60bb (not too heavy)
Biceps
-> 60 bb (open curl) -> 20s (hammer grip)
-> 1st set: 10 reps -> 8 reps; 2nd set: 7r -> 6r; 3rd set: 7r -> 6r
Triceps
-> BW Dips -> 100 lbs on Dip Machine
-> 1st set: 10 reps -> 10 reps; 2nd set: 7r -> 8r; 3rd set: 7r -> 8r
Super Incline Flys 1x10, 2x8
-> all w/ 15s
Rear Delts 3x15
(laying down on bench w/ elbows bent ~90 degree angle)
-> all w/ 15s
**** WEIGH-IN: 139 LBS ****
90, 85, 85, 85
Close-Grip Pin Press 4x5
135, 135, 135, 135
-> w/ pin height about 5 inches off chest
Weighted Pullups (semi-wide hammer grip) 4x5
-> all @ BW+35
Upright Rows 4x5
-> all w/ 60bb (not too heavy)
Biceps
-> 60 bb (open curl) -> 20s (hammer grip)
-> 1st set: 10 reps -> 8 reps; 2nd set: 7r -> 6r; 3rd set: 7r -> 6r
Triceps
-> BW Dips -> 100 lbs on Dip Machine
-> 1st set: 10 reps -> 10 reps; 2nd set: 7r -> 8r; 3rd set: 7r -> 8r
Super Incline Flys 1x10, 2x8
-> all w/ 15s
Rear Delts 3x15
(laying down on bench w/ elbows bent ~90 degree angle)
-> all w/ 15s
**** WEIGH-IN: 139 LBS ****
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