Bench Assistance 4/30/2011

Pin Press 1 inch above my chest (Semi Close Grip)
185 x 5 @ 8
195 x 5 @ 9
205 x 4 @ 10
215 x 5 Pin Set 3 inches above my chest @10
215 x 4 @10

Dumbbell Bench
75's x 8
75's x 8
85's x 6
85's x 4

Ultra Wide Grip Weighted Pull Ups
BW + 25lbs x 5
BW + 35lbs x 5
BW + 35lbs x 5

Bent Over Rows w/ Straps
225 x 8
275 x 8
275 x 8
295 x 8

Superset Cable Rows and Dips
4 sets of 8 (last set was a drop set) ; 4 sets of 20

Bench Day 1/11/2011

Bench

205 x 3
215 x 3
215 x 3
215 x 3
205 x 3

Pause Bench

175 x 3
185 x 3
185 x 3

2-Board

225 x 5
225 x 5
225 x 5

Ultra Wide Grip Pull Ups

x13, x10, x8, x12

Shrug Machine

6 plates on each side x 15
7 plates on each side x 8
7 plates on each side x 15

Supersetted with Curls w/ 35lb plate
3 sets of 8-12 per arm

Bench. Tuesday, 1/4/11.

Bench 5x5 (touch and go)
135
135
145
135
140

3-Board Bench 4x5 (touch and go)
155
155
155
165x4+fail

Band-Lightened Bench 5x3
-> with purples (doubled)
185
225
225
225
235x2+fail

Ultra-Wide Grip Pullups 3x5 BW

Shrugs 3x8
-> all with 275

12-12-10 Upper back

Weighted Pull Ups

BW x 10

BW + 45 x 5

BW + 70 x 5

BW + 90 x 4

BW + 90 x 5 (close grip chin ups)

Machine Shrugs

295 x 10

385 x 10

475 x 5

475 x 10 (with straps)

Cable Rows on the machine with two grips

140 x 10

160 x 10

180 x 10

Ultra Wide Grip Pull Ups

BW x 10 x 2

Incline Curls

30's x 10

40's x 5

superset with Forearm Curls

30's x 10

40's x 10

Bench and Back. Tuesday, 9/21/10

Bench (with pauses)
135x5 @ 10 --> P.R.!!!
135x5 @ 10
135x4 + fail

Foam Roller Bench
145x5 @ 8
155x5 @ 9 --> P.R.!!!
165x3 + barely fail

Push Press
85x1 -> too heavy, stopped this set short and dropped the weight to focus on form
65x5 @ 7
65x10 @ 8
65x12 @ 9

Ultra-Wide Grip Pullups
-> superset with push press
12 reps BW
10 reps BW
8 reps + fail BW

Close-Grip Cable Rows
120x8
110x10
110x10
110x10

Front Shoulder Raises 2x10
-> superset with cable rows
17.5s
17.5s

Lateral Shoulder Raises 2x10
-> superset with cable rows (after front raises)
12s
12s

Aerobics Ball Core Leg Raises
-> 3 sets of 3 rotations each way (using the sand-filled ball)

**** PNF Stretching ****

Banded Bench and Back, Saturday 5/15/10

Reverse Banded Supine Rows
5x5 with 1 purple (doubled) at Smith Machine
--> couldn't get chest to touch bar but band resistance was good
--> elbows feel good.

Banded Bench (no weight)
8 reps
10 reps
10 reps
12 reps
-> all at same resistance with 1 purple (doubled)

Banded Upright Row (Lower Back, Inner Lat)
-> with 1 purple (doubled) and close grip and body at 45 degree angle above parallel
5x8

Seated Front Raises (Banded)
5 reps
8 reps
8 reps
8 reps
-> all with 1 purple (singled) and bringing arms all the way up

Banded Pull Aparts
4x8
-> with 1 purple (doubled)

Banded Tricep Push-Downs
4x10 with 1 purple (singled)
-> pushing bands apart/out and down

Ultra-Wide Grip Pullups
3x8 body weight, slow and controlled
-> ELBOW FEELS GOOD!!

Banded Flys
3x10
-> standing with 1 purple (doubled) and wrapped around back

--> ELBOW FEELS SO-SO.

**** STRETCHING AFTER ****