Bench Assistance. Saturday, 5/7/11.

Shoulder Press 4x3
95, 95, 95, 95

Dumbbell Bench 4x8
50s, 50s, 50s, 45s

Weighted Pullups 4x3
BW+45, BW+45, BW+45, BW+45

One Arm Rows 4x3 (each arm)
85db, 85db, 85db, 85db

Assisted Dips
-> all w/ level "6" of help:
19 reps + f, 13 reps + f, 15 reps + f

Twisting Dumbbell Curls
-> all w/ 20s:
22 reps + f, 12 reps + f, 10 reps + f

Power Upward Raises (hammer grip)
-> all w/ 20s:
22 reps + f, 13 reps + f, 11 reps + f

Halbert Raises (low incline)
20s x 10, 20s x 8, 20s x 8+f

One Arm Power Rear Delt Flys 2x20
-> all w/ 20s

Bench Assistance. Friday, 4/29/11.

**** (LEFT WRIST STILL BOTHERING ME SOMEWHAT FROM THE MINOR STRAIN WHEN I TWEAKED IT WHILE DUMBBELL BENCHING LAST FRIDAY ... PRESSING TODAY FELT ALRIGHT THOUGH) ****

Shoulder Press 4x4
85, 95, 95, 95

Dumbbell Bench 4x8
50s, 50s, 50s, 50s
-> (left wrist feeling alright)

Rolling Tricep Extensions
22.5s x 8, 22.5s x 7, 22.5s x 13 (w/ rests on shoulders)

... (then a mini body building session, I'll be honest haha) ...

Assisted Dips
-> all w/ level "8" of assistance:
27 reps + f, 19 reps + f, 15 reps + f

Halbert Raises
-> all/ 12s:
(first on low incline): 20 reps + f, 16 reps + f
(then on steeper incline): 11 reps + f, 10 reps + f

Rear Delt Flys
-> all while laying on bench
(w/ elbows bench slightly): 12s x 8, 12s x 10+f, 12s x 10+f
(w/ straight arms): 5s x 21+f, 5s x 17+f

Seated Upward Shoulder Raises
12s x 12+f, 12s x 9+f, 12s x 8+f

Incline Flys
12s x 16+f, 12s x 12+f, 12s x 11+f

Seated Lateral Raises
12s x 6+f, 12s x 5+f, 12s x 5+f

**** (DID WARM-UP & STRETCHING + COOL-DOWN) ****