Bench Triples and Singles. Tues. 1/10/12.

Bench 3x3, 2x1
145x3 (@8), 155x3 (@10-), 155x3 (@10),
165x1 (@10), 165x1 (@10)

Incline Bench 4x5
115 (@8), 115 (@8+), 125x4+f -> (stopped on the last rep because I flared too wise and my right shoulder just felt off - didn't want to risk anything so I also skipped the last set)

Semi-Bent Over Rows
95x15, 135x5, 95x15, 135x5

Chin-Ups
BWx10, BWx8, BWx9, BWx10

Weighted Dips 3x4
BW+35lbs, BW+35lbs x3+f, BW+25lbs x3+f

Db Bicep Curls 3x6
-> all w/ 27.5 dbs

Bench Assist. Fri. 12/30/11.

Incline Bench 4x5
115 (@8), 125 (@9), 135 (@10)->P.R.!!!!, 120 (@8+)

Weighted Dips 4x3
BW+25lb (@7), BW+35lb (@9-), BW+45lb (@10)-> P.R.!!!!, BW+35lb (@9)

Cable Flys 3x12
100, 100, 100

Lat Pulldowns (close-grip)
130x12,
200x6->P.R.!!!!! (this was the whole stack at my local gym)!!!,
140x12,
180x6

Dynamic Shrugs (on shrug machine)
4pes x20, 3pes x40, 3.5pes x25, 2.5pes x44

Iso-Lateral High Row Machine
1.5pes x12, 2pes x10, 1.5pes x12, 2p+10lb.es x6
-> (all very explosive with good control)

Bicep Curls 3x10
25dbs, 25dbs, 25dbs

EYH Bands (wrist extensors) 3x12
-> all w/ white bands (easiest level)

Bench Assistance. Fri. 12/23.

Incline Bench 4x5
115 (@9-), 115 (@9-), 125 (@9+), 125 (@9+)

Weighted Dips 4x3
BW+25lbs (@9), BW+25lbs (@9), BW+35lbs (@10), BW+35lbs (@10)

Lat Pulldowns (close-grip)
140x12, 170x6, 140x13, 180x5+f

Iso-Lateral High Row Machine
1p+35lb.es x12, 2.5pes x6, 1p+35lb.es x14, 2.5pes x6

Cable Rows 3x12
80, 120, 100

Grip Strengthening Holds 2x(10 sec.)
-> both sets of 4pes on shrug machine

Bicep Curls 2x9
25dbs, 25dbs

Rear Delt Fly Machine 2x12
-> all w/ 10lb.es

Bench Assistance. Sat. 12/17.

Incline Bench 4x5
115 (@8+), 125 (@9+), 125 (@9+), 125 (@9+)

Weighted Dips 4x3
BW+15lbs (@8), BW+25lbs (@9), BW+35lbs (@10-), BW+35lbs (@10-)
-> (elbows felt good!!)

Db Chest Flys 4x10
-> all w/ 20dbs
-> (all w/ elbows slightly bent)

Close-Grip Lat Pulldowns
140x12, 170x6, 130x13, 165x6

Db Pullovers
50db x12, 60db x6, 45db x12, 55db x7

Iso-Lateral High Row Machine
2pes x12, 2.5pes x5+f, 1p+35lb.es x12, 2p+15lb.es x5+f

Db Bicep Curls 3x10
-> all w/ 20dbs

Luke 8-27-11 Press

Standing Pin Press (bar started just below eye level)

125 x 1 @ 8-

135 x 1 @ 9-

145 x 1 @ 9

150 x 1 @ 10

155 x 1 @ 10+

160 x 1 @ 10+ kinda cheated the rep by lowering my body to start with arms more extended

Pin Press (from about 2 board. 4th pin in rack at hastings 24 for my reference)

185 x 5

205 x 5

225 x 5 PR

240 x 1 to see what it feels like, hard

somewhere in here my left shoulder started hurting again like it used to. I need to remember to pull apart the bar I guess. I really hope this goes away soon.

Pause Bench with self imposed pause

135 x 5

155 x 3

175 x 3 @ 10

wide ish grip Pull Ups

BW + 45 x 8,6,5

superset with Dips

BW + 45 x 12,8,12

Chest Supported Rows

2 plates x 10 x 2 not feeling heavy rows

superset with Cuban Press

30 x 10

45 x 10 x 2

Luke 8-12-11 Press

Standing Pin Press (Pins below eye level)

105 x 5 @ 8-

125 x 5 @ 10-

125 x 5 @ 10-

125 x 5 @ 10

Seated Dumbbell Shoulder Press (same ROM as standing pin press)

55's x 8

60's x 8 PR

Pause Bench (with 3 second Chase count)

155 x 5 @ 9

175 x 3 @ 10-

Low Cable Row

180 x 8

210 x 8

240 x 8

270 x 6

300 x 3 PR this was the entire stack. getting into the starting position felt like a heavy deadlift

Pull Ups / Dips superset

BW + 45 x 5,5,5 / 8,12,10 (pull ups were dead hang)

Hammer Curls

35's x 8 x 3

Abs

Triceps Pushdowns

130 x 10 x 2

Shrugs (because friends were doing them. super hard after shrugs and deadlifts)

275 x 10 hook grip

315 x 6 hook grip

405 x 10 straps

Bench

5/12/10

Bench

225 x 2, 2, 2, 2, 2, 2

Weighted Dips

+45lbs x 8, 7, 7

Incline Bench

165 x 5, 5

155 x 5

Seated Flyes

70 x 3 sets

Workout time: 75 min

Bench

bench press:

155x3

165x3

165x3 felt good so jumped up

175x2 wasn't a good idea
165x2 jumped back down
165x2

dips:

45x8
45x8
55x8

60x7

incline bench:

105x6 easy

115x6

125x5 grinder on #6 but didn't have the exorcist head movement that i did last week.

115x3, racked it, switched to widen grip, then did two more.

skull crushers:

50x8

50x8 shoulder was hurting a bit so i didn't set up as far back

60x8

60x8

Bench felt good since my max was 185 and i almost had the 175x3 but i just couldn't grind it out. Slight shoulder pain today (they were pretty sore after upper back yesterday) but the change up on the skull crushers alleviated it.

Afternoon Bench + Body Weight Gain (New Max), Wednesday 5/5/10

Bench (6x3 with pauses)
135x3
135x3
135x3
135x3
135x3
135x3
-> tough.

Weighted Dips
10lbs x 5
15lbs x 5
15lbs x 5
15lbs x 5
-> SOME ELBOW PAIN AGAIN. DAMN.

Incline Bench (4x6 touch and go)
95x6
95x6
105x6
105x5 (real tough)

Cable Flys (3x10)
35x10
35x10
35x10

Lateral Raises Machine (a.k.a. "GET YOUR EAGLE ON")
50x5
40x8
30x10
30x10
-> brought shoulders up real high (close to ears) on the last 2 sets. this felt smooth.

-> FELT REALLY GOOD TO FINALLY DO SOME LATERAL RAISES. MY LATERAL DELTS ARE PRETTY WEAK. MY SHOULDERS ALL AROUND ARE PRETTY WEAK ...

SOLUTION: GET MY EAGLE ON MORE OFTEN.

**** Body Weight: 138lbs --> P.R.!!!!!!!!!!!!!!!! ****

-> weighed in with only boxer briefs on around 3:30pm with 2 meals in me. I went to the bathroom twice today before weigh-in.

-> TRYNA GET SWOLE IN HERE ... MAYBE THE EXTRA CRUNCHY PEANUT BUTTER, ORIGINAL STYLE TRISCUIT CRACKER, & CLOVER HONEY DIET IS PAYING OFF ... !!!!