Bench Assistance 3/24/2011

Close Grip Bench
185 x 5
195 x 5
205 x 5

Dumbbell Bench
70's x 8
80's x 8
90's x 7

Close Grip Cable Rows
Stack x5, x5, x8

Superset Pull Ups & Dips
x12, x10, x12; 3 sets of 20

Superset Peck Deck w/ Reverse Crunches

Bench and Back. Tuesday, 9/21/10

Bench (with pauses)
135x5 @ 10 --> P.R.!!!
135x5 @ 10
135x4 + fail

Foam Roller Bench
145x5 @ 8
155x5 @ 9 --> P.R.!!!
165x3 + barely fail

Push Press
85x1 -> too heavy, stopped this set short and dropped the weight to focus on form
65x5 @ 7
65x10 @ 8
65x12 @ 9

Ultra-Wide Grip Pullups
-> superset with push press
12 reps BW
10 reps BW
8 reps + fail BW

Close-Grip Cable Rows
120x8
110x10
110x10
110x10

Front Shoulder Raises 2x10
-> superset with cable rows
17.5s
17.5s

Lateral Shoulder Raises 2x10
-> superset with cable rows (after front raises)
12s
12s

Aerobics Ball Core Leg Raises
-> 3 sets of 3 rotations each way (using the sand-filled ball)

**** PNF Stretching ****

Bench and Back. Saturday 6/25/10

Bench 4x2
-> all with press calls
135
135
135
135
-> tough when I didn't quite get leg drive quite right

Foam Roller Bench 3x8
135
135
135

Decline Dumbell Bench
50s x 8
50s x 7 + fail
50s x 6 +fail

Ultra-Wide Grip Lat Pulldown
100x8 with pauses
130x6
130x6

Close-Grip Cable Rows
130x7
130x7
130x7

Pullover Machine
140x8
160x8
160x8

Light Bicep Curls with Tricep Holds 2x10
-> all with 10lb weights