Luke 5-30-12 Bench

Bench
205 x 5 @ 10 ties PR
195 x 5 @ 9
200 x 5 @ 10-
200 x 5 @ 10-
205 x 4+fail

Band Resisted Bench
9 sets, many bands, several at 125 x 3

One Arm Cable Rows
up to 160 x 5 per arm

Triceps


Pull Ups


Close Grip Cable Press

Luke 4-12-11 Bench

Bench

205 x 1 @ 8

215 x 1 @ 9+

225 x 1 @ 10- PR

230 x fail almost had it. I maybe could have had this, but I wasn't focused after hitting 225

Band Resisted Bench with greens

95 x 3 x 3

115 x 3 x 3

125 x 3 x 3

135 x 3 x 3 PR

Incline Bench

145 x 5

155 x 5

135 x 10 with pause

Shrugs

315 x 20

405 x 15

455 x 12

405 x 21

superset with close grip chin ups

BW x 21, 15, 11, 10 plus one muscle up

Abs

4.5.11--Bench Press

On Monday, I went to squat, but had to stop early because I was not feeling well. Kinda did the throw-up-in-mouth thing on the walk back. Not cool.

Squat:
245x3
255x3
265x2+f (just feeling weak from illness)

Anyway, this was what I did yesterday for bench

Bench Press:
165x3
170x3
175x3

Band Resisted Press (Greens tied together under the bench):
95x3x3
105x3x3
115x3x3
125x3x3

Barbell Incline Press:
115x8x2
115x5+f

Shrug Machine supersetted with close grip lat pulls

abs

Luke 4-5-11 Pizza Bench

Bench

1 slice of pizza

185 x 3 @ 8+

205 x 3 @ 9+

205 x 3 @ 10 PR for 2 sets of 3

Band Resisted Bench

95 x 3 x 3 @ 7-

105 x 3 x 3 @ 7-

115 x 3 x 3 @ 7-

125 x 3 x 3 @ 7

Incline Dumbbell Press

60's x 8 x 2

65's x 8

Machine Shrugs

superset with close grip lat pulldown

Abs

Bench Day 12/7/2010

Bench

185 x 5
185 x 5
195 x 5
195 x 5

Band Resisted Bench (w/ Greens)

145 x 5
145 x 5
155 x 5
145 x 5

Close Grip Bench

165 x 5
165 x 5
165 x 6
165 x 5

Close Grip Pull Ups
x21, x15, x13, x10?

Bicep Curls
3 sets

GHR abs