I'm falling apart 7/22/11

Strict Press
115 x 5 @8
135 x 5 @ 8
145 x 5 @9
145 x 5 @9
155 x 3 @10 FFFFFFFF
I had to sit down for 15 minutes because of glute cramp, I seriously couldn't bend my leg.

Incline Press
185 x 5
185 x 5
195 x 5
195 x 5

Shoulder Press
As I was pressing with 65lb dumbbells, my right arm went backwards and did a backstroke movement and I dropped the weight. This fucked right shoulder. Thankfully it's just a sprain. Note to self: Have a spotter even on accessory work.

Pec Deck
3 sets of 10

Iso Lat Machine - 4 sets
Face Pulls - 4 sets
Biceps & Abz 4 sets
Icing and Ibuprofen

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 ****