9.29.11-Bench

Bench Press:
warmups
185@9-
195@9+
200@10 ties PR
205xf (got it about 2 inches off the chest but to tired from 195 to get it up)
My lockout is MUCH stronger than my off the chest. Once I get about 4 inches off the chest, I feel like I could lock out about 225 lbs. Any suggestions for getting my pecs stronger so I can get to the 4" and easily lock it out? I'm doing some pause bench and flyes...

Incline Bench:
115x8@9
135x8@10-
135x8@10

Shoulder Press, Flyes, Shoulder Raises, other pec/shoulder/triceps machines.

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 Assistance. Friday, 10/22/10.

Extra Long Pause Bench 4x3 (with 3-second pauses)
135
135
135
135

Incline Bench 4x8 (with pauses)
105
95
95
95

Tricep Pushdowns 3x15 (with pauses)
60
70
80

Pullover Machine 4x12
140
140
140
140

Condor Shoulder Raises 4x15
10s
10s
10s
10s

LIGHT Pec Deck Flys 3x12
60
60
60

LIGHT Hammer Curls 3x12
10s
10s
10s

Weighted Situps
10lb x 12
10lb x 12 + BW x 8