Bench Singles and Back. Saturday, 9/18/10

Bench 3x1
155 @ 9.5 -> P.R.!!!
155 @ 9.5
155 @ 9.5

Incline Bench 3x2
135 @ 9
135 @ 9
135 @ 9

Shoulder Press
85x5 @ 9
95x3 + fail --> P.R.!!

Super Close Grip Incline Bench
55x25
65x17
65x15 + fail

Lat Pulldowns 3x5
170 @ 10
170 @ 10
170 @ 10

Semi-Bent-Over Row Machine 3x6
2 & 1/2 places
2 & 1/2 places
2 & 1/2 places

One-Arm Rows 3x6 each arm
70 @ 10
70 @ 10
70 @ 10

Hammer Curls
20s x 20
20s x 16
20s x 15

Forearms "Twisters"
2 sets x 30 seconds with ~ 25 lbs

Military Press and Back. Saturday. 6/12/10

-> I've been only benching once a week (on wednesdays) and I've been doing military press and shoulder work on saturdays (along with 2 or 3 back exercises as well).

-> Also, I put some ICY-HOT on both elbows and got to work ... what a great day!!

Seated Military Press 4x4
75x4
85x4
85x4
85x4 (easy)
-> bringing bar all the way down to just below collar bone.
-> I'm surprised I could do 85lbs for 4 reps on these. I don't believe I've ever hit 85lbs for more than 6-8 reps tops. SO I'M VERY HAPPY!!

Weighted Hammer-Grip Pullups 4x4
45x4
45x4
45x4
45x4
-> I'M VERY SURPRISED THAT I COULD HIT 4X4 WITH A PLATE ON THESE!! I'M BACK!!

Arnold Press 3x8
30s x 8
30s x 8
30s x 8

Semi-Bent-Over Row Machine (more upright) 3x8
80x8
90x8
100x8
-> did these very slow and controlled.

Seated Cable Rows 2x10
120x10
120x10

Rear-Delt (bent-over) Flys 2x10
5s x 10
5s x 10