5 Rep Bench. Tuesday, 1/25/11.

Bench 4x5 (NO ARCH, NO LEG DRIVE)
135
135
135
135 (tough)

Paused Bench 3 x 5 @ (3 sec. pauses)
105
115
115 (tough)

Super Close Grip Bench (for TRICEPS) 4x20
-> all with 50 lb preset bar
-> really tough, triceps not used to high reps
(but lighter weight is easier on the elbows)

Seated Dip Machine 5x15 (w/ only 15 sec. rest)
-> first 3 sets at 60 lbs (very light)
-> last 2 sets at 80 lbs (still fairly light)
-> elbows feel really good on these, with light weight

Lateral Delt "Eagle Fly" Machine 4x15 (w/ only 15 sec. rest)
-> all at 20 lbs (tough)

Front Raises 4x12 (w/ only 15 sec. rest)
-> all w/ 10 lb weights

Forearm Gripper Machine Holds 3 x (15 sec. holds)
-> all at 3 plates

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

Bench and Back. Tuesday, 9/7/10

Bench 3x4 (with pauses)
135
135
135

Decline Dumbell Bench 3x8
45s
50s
55s

One-Arm Rows 3x8 (each arm)
65
65
65

Shoulder Press (seated)
65x10
75x8
75x7

Ultra-Wide Grip Lat Pulldown
140x8
140x7
130x8

Super Close-Grip Bench (for TRICEPS)
-> using curved preset easy curl bar and with keeping elbows in
80x12
80x8
70x8
60x9 + fail

Bicep Curls
60x8
50x7 + fail
50 x 5-second negatives x 5 reps