Bench Assistance. Saturday, 5/7/11.

Shoulder Press 4x3
95, 95, 95, 95

Dumbbell Bench 4x8
50s, 50s, 50s, 45s

Weighted Pullups 4x3
BW+45, BW+45, BW+45, BW+45

One Arm Rows 4x3 (each arm)
85db, 85db, 85db, 85db

Assisted Dips
-> all w/ level "6" of help:
19 reps + f, 13 reps + f, 15 reps + f

Twisting Dumbbell Curls
-> all w/ 20s:
22 reps + f, 12 reps + f, 10 reps + f

Power Upward Raises (hammer grip)
-> all w/ 20s:
22 reps + f, 13 reps + f, 11 reps + f

Halbert Raises (low incline)
20s x 10, 20s x 8, 20s x 8+f

One Arm Power Rear Delt Flys 2x20
-> all w/ 20s

Bench Assistance. Friday, 4/29/11.

**** (LEFT WRIST STILL BOTHERING ME SOMEWHAT FROM THE MINOR STRAIN WHEN I TWEAKED IT WHILE DUMBBELL BENCHING LAST FRIDAY ... PRESSING TODAY FELT ALRIGHT THOUGH) ****

Shoulder Press 4x4
85, 95, 95, 95

Dumbbell Bench 4x8
50s, 50s, 50s, 50s
-> (left wrist feeling alright)

Rolling Tricep Extensions
22.5s x 8, 22.5s x 7, 22.5s x 13 (w/ rests on shoulders)

... (then a mini body building session, I'll be honest haha) ...

Assisted Dips
-> all w/ level "8" of assistance:
27 reps + f, 19 reps + f, 15 reps + f

Halbert Raises
-> all/ 12s:
(first on low incline): 20 reps + f, 16 reps + f
(then on steeper incline): 11 reps + f, 10 reps + f

Rear Delt Flys
-> all while laying on bench
(w/ elbows bench slightly): 12s x 8, 12s x 10+f, 12s x 10+f
(w/ straight arms): 5s x 21+f, 5s x 17+f

Seated Upward Shoulder Raises
12s x 12+f, 12s x 9+f, 12s x 8+f

Incline Flys
12s x 16+f, 12s x 12+f, 12s x 11+f

Seated Lateral Raises
12s x 6+f, 12s x 5+f, 12s x 5+f

**** (DID WARM-UP & STRETCHING + COOL-DOWN) ****

Bench Assistance. Friday, 4/22/11.

Standing Press 4x5
85, 85, 85, 85

Dumbbell Bench 5x8
50s, 50s, 55s, 55s, 55s (stopped 1 rep short)

Pullover Machine 4x13
-> all w/ plate+quarter each side

Rope Face Pulls 4x13
70, 70, 70, 60

Power Reverse Curls
60x18, 60x9, 60x12

Tricep Pullaparts
80x10
60x20
50x20

Halbert Raises
12.5s x 20, 12.5s x 12, 12.5s x 10

Bench Assistance. Friday, 4/15/11.

Push Press 4x3
85, 85, 95, 95
-> had way more strength w/ a narrower grip (inside rings), 95 felt good.

T-Bar Rows 2x20, 2x12, 1x25
-> 2 plates, 2 plates, 3 plates, 3 plates, 2.5 plates

Close-Grip Board Press 3x5
-> using 3-board
115, 135, 135

Power Curls 3x6
70bb, 70bb, 70bb

Tricep Pullaparts 3x15
60, 60, 60

Pullovers (explosive) 3x18
30bb, 30bb, 30bb

Halbert Raises 3x10
-> (laying on low incline bench)
-> all w/ 15s

Low Incline Flys (explosive) 3x13
-> all w/ 15s (exploding from the bottom)

Forearms
-> tennis ball squeezes