3 a Days - Bench, Short Run, and Back. Tuesday, 9/14/10

Bench 3x3 (with pauses)
135 @ 9
145 @ 10(can't tell if spotter helped. if so, I should have it next time. if not, PR)
135 @ 9

Incline Bench 3x4 (with pauses)
115 @ 9
115 @ 9
125 @ 10 --> P.R.!!!!

-> USED A SLIGHTLY NARROWER GRIP THAN MY NORMAL FLAT BENCH GRIP by placing my middle fingers on the rings instead of my pointer fingers ... my shoulder press is pretty weak relative to my incline bench ... and my 4 rep PR on flat bench (with pauses) is 135 while my 4 rep PR on incline is now 125 ... SO HAS MY INCLINE JUST GOTTEN REALLY STRONG OR SHOULD I USE A SLIGHTLY NARROWER GRIP ON MY FLAT BENCH TOO??? -maybe I've been a little wide all this time not fully utilizing my chest capacity and tricep lockout since my arms are so far apart??

Dumbell Shoulder Press 2x8
35s @ 10
35s @ 10
-> bringing dumbells all the way down and all the way up

Tricep Pull-aparts
-> with rope attachment, elbows slightly aggravated
80 x 10
70 x 12

********* DROVE HOME **********

2 Mile Run
-> Effort @ 9 ... pretty tough, breathing fairly hard throughout last mile. couldn't really run that fast though.
-> I want to increase my cardiovascular health but without losing too much body weight (I'm happy staying right around 132 for now) so I went for a run. Don't worry I ate a bowl of ice cream later to replenish the calories burned!!

********* LATER, AFTER DINNER **********

Bent-Over Rows 4x3
135 @ 10
135 @ 10
135 @ 10
135 @ 10

Weighted Pullups (Hammer Grip) 3x4
BW + 45 @ 10
BW + 45 @ 10
BW + 45 @ 10

Open Grip Semi-Bent-Over Rows 3x5
-> did these to get some more back work and make the biceps feel loved
easy curl bar + 50lbs each side @ 9
easy curl bar + 50lbs each side @ 9
easy curl bar + 50lbs each side @ 9

Hammer Grip Curls 3x8
27.5s
27.5s
275.s

Reverse Grip Banded Curls (no weight, just the purple band)
2x10 all the way up
2x10 going halfway up and pausing, then back down

Front Shoulder Raises 2x15
-> one set with about 15lbs weight each arm, second set with bands and pausing at top

Lateral Shoulder Raises 2x15
-> with about 15lbs weight each arm

Rear Delt Flys 2x15
-> with about 10lbs weight each arm