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 ****

Banded Back and Bench, Tuesday 5/11/10

Banded Bent-Over Rows (no weight) 5x5
-> with 1 purple (doubled), thumbless grip
5 reps
5 reps
5 reps
5 reps
5 reps

Banded Chest Flys (on flat bench, no weight) 5x5
-> with 1 red (doubled) and palms facing up
5 reps
5 reps
5 reps
5 reps
5 reps

Banded Shrugs (no weight) 4x8
-> with 1 purple (doubled), thumbless grip, last 2 sets with pauses
8 reps
8 reps
8 reps
8 reps

Banded Tricep Pushdowns (no weight) 4x8
-> with 1 purple (singled)
8 reps
8 reps
8 reps
8 reps

Banded Standing Pullovers (no weight) 4x8
-> with 1 purple (singled), and palms facing down, and bringing arms all the way up with hands directly above head to finish every rep
8 reps
8 reps
8 reps
8 reps

Banded Front Raises 4x8
-> with 1 red (singled), and thumbs pointing up
8 reps
8 reps
8 reps
8 reps

Banded Overhead Tricep Extensions (no weight) 3x8
-> with 1 red (singled), arms close together, with pauses
8 reps
8 reps
8 reps
-> I THINK THESE MIGHT HAVE AGGRAVATED MY ELBOWS SLIGHTLY.

Banded Inner Grip Hammer Curls (no weight) 3x8
-> with 1 purple (singled)
8 reps
8 reps
8 reps

-> TODAY DIDN'T QUITE GO AS I WANTED IT TO. DURING THE WORKOUT I DID NOT HAVE ANY SERIOUS ELBOW PAIN LIKE I WAS FEELING ON SOME DAYS LAST WEEK, HOWEVER AS I'M POSTING THIS A FEW HOURS AFTER THE WORKOUT MY ELBOWS AREN'T QUITE FEELING 100%.