Luke 9-21-12 Bench

Bench
210 x 5 @ 9
215 x 5 @ 10- ties PR for 5
215 x 5 @ 10

Standing Press
115 x 5 x 4
125 x 4

Dumbbell Bench
75's x 10 x 3

Shrugs
many

Dumbbells for the arms

Luke 9-14-12 Squat, 9-15-12 Bench

Worked out both days with Alex at AHCCC after Big Bear trip

Squat
375 x 1
395 x 1
415 x 1 @ 9
430 x 1 @ 10
440 x 1 @ 10 5 pounds below PR

Dumbbell Lunges
70's x 10
80's x 10
90's x 10

Overhead Squats
45 x 10
65 x 10 kinda hurt shoulder
45 x 10

some machines
ball cable transversus

Bench
205 x 1
225 x 1 @ 9+
230 x 1 @ 10
235 x 1 @ 10
230 x 1 @ 10
230 x 1 @ 10
the bench setup felt really weird at this gym.  I couldn't get my hands right or get my tuck right.  Felt heavier.

Standing Press
95 x 5
115 x 5
125 x 5
130 x 4 PR

Dumbbell Bench
75's x 8
85's x 6
90's x 4 PR

Muscle ups
BW x 5 PR

Shoulders Raises, Incline Curls, Triceps extensions

Luke 9-6-12 Bench

Bench

215 x 3 @ 9-

225 x 3 @ 10 5 pounds below PR

215 x 3 @ 9+

220 x 3 @ 10-

220 x 3 @ 9

Seated Press

110 x 5

120 x 5

130 x 5

Dumbbell Bench

70's x 8 palms in

80's x 8 PR palms in

85's x 8 PR

Dumbbell Row

120 x 10 x 3 per arm

Shoulder raises, curls, triceps extensions, abs

Luke 8-29-12 Return to lifting

Bench Press Nationals was this past weekend in Palm Springs.  It was the most fun I've ever had at a meet.  Highlights include Dr. Anton Reel, who benched 77 pounds at an age of 94.  A guy in a wheelchair bombed out.  Some guys from Sammy Graham's gym benched 473 at 220 and 551 at SHW, both RAW.  680ish was the heaviest bench.  Mike Zawilinski attempted something around there as well and dumped it into face, but us spotters caught it right away.  On top of all the set up and spotting and loading and break down, I also got a little workout in.

Close Grip Bench Press
175 x 3
185 x 3
195 x 3

Bent Over Rows
135 x 8
185 x 8
225 x 8

Today I joined 24 hour fitness in Pasadena.  I'm feeling a little worn out still from the weekend and I lost a few pounds.

Bench
205 x 5 x 5 @ 8+ to 10-

Seated Press
105 x 5
115 x 5
125 x 5
135 x 4+spot

Dumbbell Bench
65's x 8
75's x 8, 6

One Arm Dumbbell Rows
120's x 10 x 3

Lateral Dumbbell Raises
20's x 10 x 3

Superset with Curls
35's x 10 x 3

and also Dumbbell Triceps Extension
25's x 10 x 2
30's x 10

Abs

Cool stuff this week

Squat
295 x 3
305 x 3 x 2
Last set might've been high. And a note I forgot from last week, I was having trouble with 285 until I tried loosening my belt one notch from where I usually put it. Good to know I'm clearly getting fatter.

Bench
190 x 3 x 2
195 x 3

Speed pulls (conventional)
275 x 3 x 8

Dumbbell bench (1 min rest)
70 x 3
75 x 3 x 4

Military press
115 x 5 x 2
120 x 5
125 x 5 (PR?)
Don't like the seated press at 24Hour since the bar is way too far and way to high for me to do it without a liftoff and also I have no friends

Bench Assistance. Fri. 1/27.

**** I'M GOING TO TEMPORARILY STOP PRESSING HEAVY ON BENCH ASSISTANCE DAY. MY ELBOWS AREN'T DOING WELL WITH PRESSING HEAVY TWICE A WEEK AND MY MAX & REP SETS STILL HAVE'NT GOTTEN BACK TO WHERE I WAS LAST SPRING (when I hit a 180 max for a PR) ****

Bench 3x8
115 (@8), 115 (@8), 115 (@8)
-> (elbows feel so-so, maybe I shouldn't even barbell bench twice a week).

Dumbbell Bench 4x12
40dbs (@6), 40dbs (@7-), 40dbs (@8+), 40dbs (@8+)

"Desert Eagle" Shoulder Raises
20dbs x5, 20dbs x5, 12dbs x15, 12dbs x15

Wide-Grip Cable Rows 4x5
120 (@8), 130 (@9+), 120 (@8), 120 (@8)

Close-Grip Lat Pulldown 4x10
130 (@9), 120 (@9), 120 (@9), 120 (@8)

Rear Delt Machine 4x8 (w/ vertical grip)
115 (@8), 115 (@8), 115 (@8), 115 (@8)

Hammer Curls 3x15
15dbs, 15dbs, 15dbs

Romanian High Chair Core Db Raises 4x8
-> all w/ 10db (could have gone heavier)

I don't like this pattern of mine

Squat
295 x 3 x 2 @ 9+
305 x 3 @ 9+
325 x 1 @ -10
335 x f

Bench
185 x 3 @ 9
190 x 3 x 2 @ 9
205 x 1 @ 9+
215 x f

Speed pulls
275 x 3 x 12
No bands so I went with ~60-65% of what my 1RM is and pulled hard and fast

Dumbbell bench
65 x 3 x 6
70 x 3 x 6
at most 60 seconds of rest in between

Bench Doubles. Tues. 1/3/2012.

Bench 4x2
145 (@8), 155 (@9-), 165 (@10-), 165 (@9+)
-> (for most of this past quarter, 165 has been tough for me when just hitting singles so it was good to knock out some doubles with this weight!! -seasonal PR).

Floor Press 4x4
135 (@8), 145 (@9+), 145 (@10-), 145 (@10)

Dumbbell Bench 4x8
45dbs (@8), 50dbs (@9+), 55dbs (@10), 50dbs (@9)

Cable Rows (medium grip)
120x12, 160x6, 120x12, 160x6

Rear Delt Fly Machine 3x12
-> all w/ 10lb.es.

EYH Bands (wrist extensors) 3x20
-> all w/ white bands (easiest level)

Bench. Tues. 12/27.

Bench 4x4
135 (@8+), 140 (@9), 145 (@10-), 145 (@10-)

Floor Press 4x2
135 (@8), 150 (@9+), 150 (@10), 145 (@9)

Dumbbell Bench 4x8
40dbs (@ 7), 50dbs (@9), 50dbs (@9), 50dbs (@10)

Power Curls 3x3
-> all w/ Ez-curl bar
-> +30lb.es (@9), +32.5lb.es (@9+), +32.5lb.es (@9+)

Rear Delt Fly Machine 2x12
-> both sets with 10lb.es
(superset with cable rows...)

Cable Rows (medium grip) 2x10
120, 120

Luke 12-22-11 Bench

The bottom outer sides of my feet and my achilles tendons have been hurting ever since I hiked to Havasupai in the Grand Canyon. I did 24 miles with a backpack on friday and saturday and I'm still in pain. I don't want to do lower body until I figure out what's wrong. Tendinitis maybe?

Bench went really shitty.

185 x 5 @ 10

Dumbbell Bench

55's x 10

65's x 10 x 2

Skull Crushers

Barbell Curls

Shoulder Raises

Flys superset

Luke 11-22-11 Bench

Dumbbell Bench

50's x 10

60's x 10

65's x 10

70's x 10

75's x 6 tired

One arm chest supported rows

1 plate x 5 per arm x 3

Machine Shrugs

5 plates per side drop set

Bench sort of

Last chest day in 4-star, so I figured i should take advantage of the dumbbells on the off week

Dumbbell Bench:

80 x 5

100 x 5

110 x 5

120 x 5

130 x 5* @ 10+ (PR?)

Spotter helped slightly on the last one :( Maybe I would have gotten it?

Stability Bench:

165 x 10, 10, 10

These felt a little shaky at first, but much better by rep 5. No rotator cuff issues either.

Dips:

bw x 13, 20, 30, 25

PAHMP

Pendlay Rows:

135 x 5

205 x 5

255 x 5

275 x 5 (+30 PR)

Gotta get better at these. Decided tonight was the night.

Finished with some pnf. Wanted to do abs, but my left ribs are still hurting from squatting :/

Bench Assistance

Didn't make it to the gym thurs-saturday to get the deadlift workout in :(

Incline Dumbbell Bench:

95 x 3

105 x 3

115 x 3 @ 9+

120 x 3 @ 10+

The 120s were much harder that 115s, but I'm still pretty pleased I could do 240 on this.

Dumbbell Shoulder Press:

70 x 8

80 x 8

90 x 8

Dumbbell Bench:

90 x 8

95 x 8 @ 10-

100 x 8 @ 10

My form is all over the place on these due to my shoulder still mending.

Pull ups:

bw x 15, 8, 8

Wide-grip cable row

200? x 10, 10, 10

Used the rusty cable machine at 4-star. who knows what resistance the machine alone adds, haha.

Incline Curls:

30 x 10

40 x 8

50 x 4

Finished with some rotator cuff work.

Luke 9-17-11 Bench Assist

Incline Bench

165 x 5 @ 9+

170 x 5 @ 10 PR

170 x 5 @ 10 spotter touched bar on last 2 reps

I think I was weaker than expected because of sitting in the sun at the football game

Dumbbell Shoulder Press

50's x 8

55's x 8

60's x 8

Dumbbell Bench

60's x 8

75's x 8

80's x 8 (had help up for 1st rep)

Wide Grip Cable Row SS1

150 x 8

180 x 8

200 x 8

220 x 8

Close Grip Lat Pulldown SS1

200 x 8

220 x 8

240 x 6

Scap Pull Ups SS1

Biceps Abs superset

Bench Assistance

Incline Bench:

225 x 5 @ 10-, 10, 10

Oof these were hard

Shoulder Press:

65 x 8

70 x 8

75 x 8

Dumbbell bench:

95 x 8, 8, 8 @ 10, 10, 10-

These were much harder than i expected due to my triceps being gassed.

Wide-grip lat pull down:

250 x 8, 12

270 x 8

Wide-grip cable row:

150 x 10

160 x 10

200 x 10 @ 8

Easier than i thought

Scap pull ups hurt, so I switched to overhead shrug.

Finished with incline curls and ball bridges with the bosu ball, which was much harder.

Luke 9-4-11 LA's 230th B-day

Worked out at 24 hour fitness in Costa Mesa/Newport Beach with Lauren.

Incline Bench

135 x 8 @ 8

145 x 8 @ 9-

155 x 8 @ 10- PR

Dumbbell Shoulder Press

50's x 8

55's x 8

60's x 8

Dumbbell Bench

75's x 5 really hard to get up, also hard as 3rd exercise

70's x 8

70's x 7

Wide Grip Cable Row (neutral grip) SS1

120 x 6

140 x 6

160 x 6

180 x 6

200 x 6

Lat Pulldown SS1

180 x 5

200 x 5

210 x 5

220 x 5

Scap Pull Ups SS1

BW x 10-12 x 4

Incline Sit Ups SS2

BW x 10 x 4

Preacher Curls SS2

75 x 8,10,10,8

Yep

Dreadlift

385 x 3 x 3

385 x 2.7

Rack pulls

385 x 1

huh

Shrugs

315 x 8 x 3

GHRs

Incline bench

135 x 8

140 x 8

145 x 8

My wrist is back!

Dumbbell shoulder press

50 x 8 x 2

50 x 6

Neutral grip dumbbell bench

55 x 8 x 3

Lat pulldown

180 x 5

190 x 5

200 x 5 x 2

wide grip cable row

190 x 5

200 x 5

210 x 5 x 3

scap pull ups giant set

bicepsual

Bench Assist Friday 09-02-11

Incline Bench Press
95 x 8
105 x 8
115 x 8

Dumbbell Shoulder Press
25 x 8
30 x 8
35 x 8

Dumbbell Bench
35 x 8
37.5 x 8, 8

Heavy Wide-Grip Pulldowns
Heavy Cable Rows

Abs

Bodyweight: 162 lbs

I found grips that don't hurt

Hack squat machine

315 x 5 x 3

Zercher squat

225 x 6 x 3

Bulgarian split squats

30 x 8 x 4

whatnot

Reverse grip bench

135 x 5

145 x 5

150 x 3+2

Wrist extension hurts with pressure, but apparently only when pronated so supinated and semipronated grips are fine. Although later in the workout I found myself able to extend my wrist while pronated so it might just be a matter of stretching. Hope it goes away eventually though.

Neutral grip dumbbell bench

55 x 5

60 x 5

65 x 5 x 2

Tate press

25 x 8 x 4

Pendlay row

135 x 8 x 2

145 x 8

155 x 8

Shrugs

365 x 5

385 x 5

405 x 4

315 x 8

Bench Assistance

8/9/11

Dumbbell Bench

85 x 5

90 x 5 x 2

95 x 4 bogey

Decline Bench

185 x 5 x 2

195 x 5

205 x 5

215 x 5

Flyes, Cable Row, Biceps, Tricep Rehab, Abs