Luke 7-24-11 Bodybuilding

As a thank you to myself, I've decided to add a small bodybuilding day on sundays. This falls 2 days after press and 2 days before bench. I do some biceps, upper back and some shoulder isolation with fairly high reps and low weight. The goal is to get a little bit of a pump which improves confidence, to strengthen my shoulders to help prevent injury, and to improve my posture.

also I am starting a full time job tomorrow at JPL in the Earth Science department. I will be working 9 days out of every 2 weeks for the next 8 weeks, contingent upon me not getting fired. I may not have as much time and energy for training. I will probably be riding my bike to work a dew times a week (12 mile round trip) so I will have to up the food intake to compensate for this excess energy expenditure. I will aim to keep the intensity high and sacrifice volume if I need to.

earlier today

12 mile bike ride

made frozen margaritas with family using best recipe I have ever tasted

did this workout at home

Pull Ups

BW + 25 x 15, 12 wide grip

BW + 25 x 13 normal grip

BW x 15

Front, Side, 45 degree, Bent Over Shoulder Raises with 5 pound plates

10 reps per angle, 3 sets

superset with abs

and superset with concentration curls

35's x 8,10,9 per arm

Bench Like a Bodybuilder

Was feeling fresh and strong going into the gym but I think my CNS is still fried because my reps of 245 felt way heavier than they are supposed to.

Bench Press:
245 X 5
245 X 5
245 X 5
225 X 10
185 X 18
135 X 20
135 X 20
I took the 225 and 185 sets until failure but not the 135 sets. Was trying to flush some blood into my pecs to get that swoll feeling that I haven't felt in a while.

Standing Overhead Press:
bitch weight X 7 (3 sets)

Skullcrushers:
4 sets of 12

Bodyweight Dips:
10 reps
20 reps
20 reps
20 reps

Shrugs (4 sets)
Pink Band Pull Aparts (4 sets)
Haning Abs (3 sets)

Dave's Long Lost Brother

Caffiene & Volume FTW