Weighted Pullups. Wednesday, 3/2/11.

Weighted Pullups (Medium/Wide Hammer Grip) 3x5
-> all BW + 25 lbs

Weighted Pullups (close Hammer Grip) 3x5
BW + 30 lbs
BW + 35 lbs
BW + 40 lbs

Shrug Machine (seated) 2x5, 3x20
-> heavy sets with 3 plates each side
-> light sets with 1 plate + 35 lbs each side (closed palm grip)

Biceps
-> all open grip
-> first set: 70 lb bar x 7+f -> 60 bar x 2+f -> 40 bar x 11 reps
-> second set: 60 lb bar x 7+f -> 40 bar x 6+f -> 30 bar x 7+2f reps

Face Pulls 4x12
-> all 80lbs, with hammer grip, with individual handles machine

Forearm Grip Holds (on shrug machine)
-> 3 sets x (6-9 sec.) with 3 plates on each side

Bench. Tuesday, 1/11/11.

**** (THIS IS A LATE POST I KNOW BUT) I'M TAKING 2 WEEKS OFF AFTER THIS WORKOUT (1/11/11) TO FULLY REST WITH BOTH MY ACHILLES FLARING UP, SINCE IT GOT TO THE POINT WHERE WALKING HURTS. AS OF TODAY (MONDAY, 1/17/11) I HAVE SEEN A PODIATRIST, AND HAVE BEEN ON A NEW ANTI-INFLAMMATORY MEDICATION FOR 3 DAYS NOW, SO REST IS KEY FOR THIS REMAINING WEEK OFF AND THEN HOPEFULLY I CAN GET BACK TO BASIC UPPER BODY LIFTING. ****

Bench 5x3 (no leg drive)
135
140
140
145
145

3-Board Bench 4x5 (no leg drive)
155
160
165x4+f
165

Band Lightened Bench 5x3 (no leg drive)
-> with purples (doubled), but not helping at all at top.
155
165
165
155
155
-> with pauses at bottom of each rep, focusing on speed.

Pullups 3x10 BW

Seated Shrug Machine 3x8
-> all with 2 plates on each side

Forearm Gripper Machine Holds 3 x (15 sec.)
-> all at 3.5 plates

(2) Rotator Cuff Exercises 3x10
-> all with 5 lb weights

Bench. Tuesday, 1/11/11.

Bench 5x3 (NO LEG DRIVE)
135
140
140
145
145

3-Board Bench 4x5 (NO LEG DRIVE)
155
160
165x4+f
165

Band Lightened Bench 5x3 (NO LEG DRIVE)
-> with purples (doubled), but not helping at all at the top
155
165
165
155
155
-> with pause at bottom of each rep, focusing on rep speed

Pullups 3x10 BW

Seated Shrug Machine 3x8
-> all with 2 plates each side

Forearm Gripper machine Holds 3 x (15 sec.)
-> all at 3.5 plates

(2) Rotator Cuff Exercises 3x10
-> all with 5 lb weights

Shoulder Press. Friday, 1/7/11.

**** Given the pain in my Achilles tendons, the sports podiatrist recommended I take at least 10 days off of lower body lifts, calf raises, jumping/plyometrics and anything that may aggravate the tendons. I am currently icing and resting my foot as well as taking Motrin Ibuprofen to reduce the inflammation. Hopefully this will recover quickly. ****

Shoulder Press 4x5
80
85
90
95x6 --> P.R.!!!!

Incline Dumbbell Press 4x5
55s
55s
55s
55s x 6 --> P.R.!!!

Pullups 4x7 BW

Dip Machine 3x10
-> all at 100 lbs, not going too deep to avoid aggravating elbows.

Iso-Lateral High Row Machine 3x6
-> all with 125 lbs each side

Iso-Lateral Front Lat Pulldown 3x6
-> all with 70 lbs each side

Forearm Grip Holds on Gripper Machine 3 x (10 sec.)
3 plates
3 & 1/2 plates
4 plates

Forearm Gripper Machine 3x10
-> all with 2 plates, and holding gripper with fingertips

**** Weigh-In: 139 lbs Body Weight ****

Bench Assistance. Friday, 12/10/10.

Standing Press 4x5 (belted)
85x4 (tough)
75
80
80

Floor Press 4x5
135 --> P.R.!!!!
135
135
135x4+f

Dips 4x8 BW
-> (to just above/around parallel so as not to aggravate elbows)

Wide-Grip Pullups 4x6 BW

Semi Bent Over Rows 4x5
115
115
115
115

Preacher Curls (Inner Grip) 3x8
50
50
50

Forearm Grip Holds 3 x (10 sec.)
3+1/2 plates each side
3+1/2 plates each side
3+1/2 plates each side
-> on shrug machine

5 rep Bench. Tuesday, 12/7/10.

Bench 3x5 (touch & go)
135 (felt good!!)
145 --> P.R.!!!!!
145

Incline Bench 4x5 (touch & go)
135 --> P.R.!!!!!
135x4
125x4+f (muscles fatigued)
115

Close-Grip Bench 4x5
95
105
105
105

Hammer-Chin Pullups 4x8 BW

Preacher Curls (Outer Grip)
40x10
40x10
40x13+f

Forearm Grip Holds 3 x (10 sec.)
-> on shrug machine
3+1/2 plates each side
4 plates each side
4+1/2 plates each side --> P.R.!!!!
(forearms slipping at end but still held on for the last second!!)

Bench Singles. Tuesday, 11/30/10.

Bench (heavy singles, touch and go)
155x1
165x1 (tied my paused max, but did this touch and go)
165x1
155x1

Close-Grip Bench 4x5
115
115
125
125

Floor Press 4x3
135
155x2
145
145

Hammer-Chin Pullups
8 BW
8 BW
8 BW
13 BW

Preacher Curls (Inner Grip) 3x8
50
50
40

Cable Abs 5x5
100
100
100
100
100

One Arm Rear Delt Flys 3x10
15
15
15

(2) Light Rotator Cuff Exercises 2x8
-> with 5 lbs

Forearm Grip Holds 3 x (10 sec.)
-> all with 3 + 1/2 plates each side on the shrug machine

Bench - Heavy Triples. Tuesday, 11/23/10.

Bench 3x3 (touch & go)
135 = 82% of max
145 = 88% of max
145 = 88% of max
-> wanted to go up but the weight felt heavy so I wanted to make sure I hit the sets/reps instead of fail heavier.

Close-Grip Bench 4x5 (touch & go)
105
115
115
115

Close-Grip Floor Press 4x3
115
115
115
115

Standing Press 3x5
75
75
75

Hammer-Chin Pullups 4x6 BW

Semi Bent-Over Rows 4x5
115
115
115
115

Preacher Curls (Inner Grip)
50x7
50x7
50x5 (started laughing hearing these 2 guys talk in a different language which sounded hilarious haha, this messed up my set. I think I could have got 9 reps).

Forearm Grip Holds (on shrug machine) 3 x 10 sec. holds
-> all at 3 and a half plates on each side

(2) Light Rotator Cuff Work 2x10
-> each with 5 lb weights

One-Arm Rear Delt Flys 3x10
-> all with 15 lb dumbell, short rest

**** WEIGH-IN: 140 LBS BODY WEIGHT ****

Bench Accessory. Saturday, 11/20/10.

Close-Grip Incline Bench 4x5
115
115
115
115 (tough)

Shoulder Press 4x5
85
80x4+f
75
70
-> shoulders fatigued.

Body weight Dips
8 reps
7 reps
6 reps + fail
5 reps + fail
-> triceps fatigued.

Wide-Grip Pullups
7 reps BW
7 reps BW
7 reps BW
5 reps BW

Semi Bent-Over Rows 4x5
115
115
115
115

Preacher Curls (Open Grip)
50x5
50x4+f
50x3+f
-> this was way harder than it should have been.

Forearm Grip Holds (on Shrug Machine)
3 & 1/2 plates on each side x 10 second hold
4 plates on each side x 10 second hold
4 plates on each side x 10 second hold

(2) Light Rotator Cuff Exercises 3x8
-> just with the 5 lb weights