Shoulders and Back. (resting chest).Tuesday, 8/3/10

Dumbell Shoulder Press 3x5
40s x 5 x 3
-> really tough

Arnold's Shoulder Press 4x6
35s x 6 x 4
-> didn't attempt 6th rep on 4th & final set though

High Row Machine 4x5
115lbs each arm x 5
120lbs each arm x 5 x 3 --> P.R.!!

Medium Hammer-Grip Lat Pulldowns 3x6
160 x 6 x 3
-> bringing down to collar bone

Forearms: Wrist-Flips 2x20
110 x 20
130 x 20

Heavy Bench

Bench:
285 x 3 @9
295 x 3, 3 @10

Last rep was slow on 295, but ok.

Band-lightened Bench:
Greens were 205 off the chest.

365 x 5
385 x 5
405 x 3 (going for 5; got tired)
385 x 5(?)

Dips
bw x 3 sets of 20

Finished with some high rows and pull overs.

Bench Assistance

Military Press:
185 x 5
195 x 5
205 x 2 + 1F
185 x 5

Planning on doing standing press, but I wanted to rest my lower back as much as possible. These felt pretty strong today.

Floor Press:
245 x 5
255 x 5
265 x 4 + 1F
255 x 5

Finished with cable flyes, high rows and reverse flyes. Did ball twists for dips. I sucked horribly at these due to being so stiff

Helping my bench

Overhead press

95 x 5

105 x 3

115 x 3

120 x 3

Band-resisted bench (red; normal, wide, wider grips)

65 x 3 x 3

85 x 3 x 3

95 x 3 x 3

Incline skull crushers

65 x 8

75 x 8

then the skullcrusher thing broke so
Triceps pushdowns

110 x 8

High row

180 x 8 x 3

abs

Second half of squats + back

Box Squats:
275 x 8
295 x 8
315 x 8
335 x 8

Kept these a little light, to prevent exhaustion in the lower back. Also, I'm going to start doing all of my auxilliary squatting with no belt, to improve core strength. I figure it's about time.

Cleans:

155 x 5
185 x 5
205 x 5

No spin bar makes these hard.

Did a bunch of rows, close-grip pull downs and pull ups and leg raises.

Upper Back

pull ups

3x8 body weight plus 45 normal grip
3x6 body weight plus 45 parallel grip

i was at 24 hour fitness and everything was in use but the assisted pull up bar. i put the assist thingy up but the weight would hit it, so every rep had to be super in control and not super fast..especially with parallel grips since it put my body closer to the machine

wide grip rows
1x10x130
1x10x140
3x8x150

reverse flies on machine
3x10x100

dumbell rows
1x12x65
3x10x70

angled lat pull downs on cable cross machine
1x10x90
3x10x100

high row
3x8x100

1 30 second pull-up...15 seconds to go up, 15 to go down. grip was dying. the goal is to be able to get to a 1 minute pull up.

too legit to quit pull-ups
2x10
that means going from arms completely extended to all the way up so your chest touches the bar

Upper Back

11/29/08

Pull Ups

BW + 25lbs x 8

BW + 25lbs x 7

BW + 25lbs x 7

BW + 35lbs x 5

BW x 13

Low Row

(this machine was much worse than the one at Wooden, for some reason that makes doing normal weight much harder)

140 x 8

140 x 7

130 x 11

High Row

90 x 7 x 3

Bent Over Row

55 x 8

65 x 8

75 x 8

85 x 8

95 x 8

Smith Machine Traps

90lbs x 30

180lbs x 15

270lbs x 10

90lbs x 30

90lbs x 30 w/ pause

Upper Back

11/13/08

Body-weight Wide Grip Pullups

x 14, x 8, x 7,  x 6

Rows

110 x 10

120 x 10

140 x 4 x 2

Reverse Grip Lat PullDown

110 x 10

120 x 10

140 x 8

130 x 8

High Row

160 x 10

180 x 10 x 2

Preacher Curls + Seated Hammer Curls