Bench Rehab

I'm still trying to work around the chronic biceps injury (while waiting for an appointment with sports med). The next few weeks will be mostly volume-based, with a random exercise selection to see what doesn't hurt.

Cable Bench:
120 x 10
140 x 10
160 x 10
170 x 10, 6

These were harder than i expected at the top.

Skull crushers:
120 x 10, 10
140 x 10, 10

Incline Dumbbell:
60s x 20, 30, 20

We have nothing higher than 60 pound dumbbells now :'(

Close-grip Lat pull downs:
stack x 8, 8, 8

Shrugs:
5 plates x 15
6 x 15
7 x 15
8 x 23

Finished with GHR abs

Last Pre-Meet Training...Now We Wait.

Incline dumbbell press

75s x 7, 6, 6, 6 <--last rep was a major grinder lol

Close grip cable press

40 x 4 sets of 15

Cable rows

250 x 6, 6, 7, 7

Neutral grip pullups

BW x 10, 10, 10

Cardio: 20 minutes on the stationary bike. Still need to lose about 4-5 lbs by meet day.

Luke 2-4-11 Bench Assistance

Arnold Press

35's x 5

40's x 5

45's x 5

50's x 5 x 2

Dumbbell Bench

65's x 8

75's x 8 x 2

Decline Bench

185 x 5 x 4

Cable Flyes

Neutral Grip Pull Ups

BW x 20, 18, 11

and abs superset

Chest Supported Rows

1.11.11--Bench

Bench Press:
155x3x2
165x3x3

Yoga Board Press:
175x5
185x5x2

Close Grip Cable Press:
50x10
50x8
60x8
70x5

Weight Assisted Pullups:
BW-42x8
BW-42x6
BW-42x4

Supersetted with Weight Assisted Dips:
BW-42x8x3

Shrugs:
225x8
225x6x3

Biceps Biceps Biceps!

Ab Wheel and Crunches

Weigh In:
174 lbs. This is bad guys. I need to be down to 165 by the meet. If you guys have any tips, please share. I want to keep up the strength but I need the weight to go down.

LE Bench

Went to wash u's gym today. They have nice bars with sharp grip. Also there were like 6 people there (granted, it was noon...). But mostly 4 squat racks and 4 platforms.

Bench:
275 x 5, 2 sets (unpaused)
225 x 11 (paused)

The spotter for the first two sets started helping whenever I paused on my chest, so I ended up giving up and just doing touch and go. I got a different spotter for the last set and paused those.

Incline Dumbbell Bench:
90 x 4 (had incline too high)
80 x 8
85 x 7
90 x 6

Wash U's dumbbells go up to 125. Too bad I wasn't man enough to use them.

Cable Bench:
there was this weird cable bench machine that was like a cross between a fly and a bench. Lots of pecs.

26 weights(?) x 10
24 weights x 8, 10, 11

One arm tricep extension:
db x arm
35 x 10
40 x 10
45 x 10
50 x 10

Finished with two sets of bodyweight dips til failure + scap pulls