Bench Assist. Fri. 11/4.

Push Press 5x3
95 (@8), 105 (@10), 95 (@9), 95 (@8), 105 (@10)

Strict Standing Press 3x8
65 (@8+), 65 (@9), 65 (@9)

Stability Bench 3x10
-> first 2 sets w/ one 27.5db on each side
-> 3rd set w/ one 27.5db + a 10db on each side (but failed on 9th rep)

Cable Rows 4x12 (explosive)
100, 100, 100, 100

One Arm Db Rows 4x12 ea.
45db, 55db, 55db, 55db
-> (staying explosive on each rep)

Power Curls (heavy)
80x4, 80x4+f

Incline Db Curls 3x10 (light)
20dbs, 20dbs, 20dbs

Luke 10-7-11 Bench Assist

Incline Bench

135 x 5

155 x 5 @ 10-

165 x 5 @ 10

Standing Press

felt shitty, worked up to 115 x 5 partial ROM, was hurting shoulder kinda

superset with wide Grip Pullups

BW x 15 x 3

Bench

135 x 10

145 x 10 @ 10 felt so hard

Chest Supported Rows

2 plates + 25 x 6

Incline Curls

35's x 6 x 3

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.

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 7-15-11 Press

Standing Press
95 x 5 @ 7
115 x 5 @ 9
125 x 4 @ 10+ WTF I can never get this weight for 5
115 x 5 @ 9+
115 x 5 @ 9-
So I've seen no improvement in standing press or push press over the past few months. It's kinda bullshit. Maybe it's because I went to the 2:50 am showing of HP7. I am always tired on press day though, so I think I would begin to see some progress.

Pause Bench with 2-3 second self imposed pause. Felt hard after press. I do incline on bench day instead.
135 x 5
155 x 5 @ 8
165 x 5 @ 10-
175 x 5 @ 10+
I'm pretty happy with the pause bench. I had no shoulder pain today and I kept a good tuck. I like doing some form of barbell bench twice a week. It gives me confidence.

Dumbbell Shoulder Press
35's x 8
45's x 8 x 2
50's x 8
I was surprised at how easy these felt. I am going to try to go heavier next week.

Weighted Pull Ups instead of rows because back was hurting from deadlift day, most likely deficit lifts. I used my homemade dip belt for these.
BW x 8
BW + 45 x 12 PR
BW + 45 x 8
BW + 45 x 5 fatigued from that PR I guess

Face Pulls
4 sets of 10

Incline Curls
35's x 6 x 3 need to do moooaaar curls naaauu

Abs

Bench Assistance

Push Press:

185 x 5

205 x 5

225 x 4, 3

I got tired. I tend to start failing or slowing down maybe 1" before lockout, when I have to grind it up.

Arnold Press:

65 x 8

75 x 8

80 x 5, 5

The 80s felt much heavier than the 75s for some reason.

Wide-grip lat pull down:

210 x 8

250 x 8

270 x 5, 5

I decided to start adding weight to the stack again and finally see if i can get stronger on these.

Cable row:

250 x 8, 8, 8

Superset of tricep extensions and seated curls. Finished with ab wheel.

Bench Assistance

Squatting tonight at UCLA so I abbreviated this workout slightly.

Pin press (~5 board)

225 x 3

245 x 3

265 x 3 @9

275 x 2 @10 <--both grinders

255 x 3 @9+

Arnold press

50s x 8, 8, 8

Isolateral front lat pulldown

3 plates/side x 8, 8

Incline curls x 3 sets of 8

Bench Assistance. Friday, 5/20/11.

Standing Press 4x5
85, 85, 85, 85

Tricep Death
95x25, 100x25, 95x22+f
-> (chest -> 10 plate -> 2 board -> 3 board -> 4.5 board)

Face Pulls 3x15
70, 70, 70

Ultra Wide Grip Lat Pulldowns 3x15
85, 85, 85

Chest Fly Machine 3x15
115, 115, 115

Shrug Machine (facing window)
4 plates each side x 15, 4 pes x 15, 4 pes x 15, 3 plates + 10lb each side x 35

Incline Curls
20s x 12, 20s x 12, 20s x 9+f

Aerobics Ball Bridges (Core)
-> 2 sets x ~30 sec.

Forearm Wrist Flips 2x20
80, 80

Bench Assistance

Standing Press:

185 x 5

195 x 5 @ 10+

185 x 4 + 1f (just too tired to grind)

Tricep Death:

225 x 24 (2/3/4 foam)

235 x 24 (2/3/4 foam)

245 x 24 (2/3/4 foam)

I'm liking the 2/3/4 only for 3x8. The last part may have limited range of motion, but it obliterates my triceps and everything feels like it's engaging all at once.

Arnold Press:

65 x 8

75 x 8, 8 @ 8

Did a superset of light machine dips x 30 and one-arm cable rows (heavy, x 5-8). Finished with incline curls and ball bridges.

Bench Assistance

Seated Military Press:

185 x 4

195 x 4

205 x 4, 4 @ 10

Dumbbell Bench:

95s x 10, 12, 12, 12

Bent-over Rows:

275 x 8

295 x 8, 8, 6

Lower back was still tired from Thursday

Cable rows:

220 x 10

250 x 10, 10

Finished with some incline curls

Bench Assistance

No bicep aching today, which was nice. It's sad that only bench seems to do it :(

Seated Military Press:
185 x 3
205 x 3
225 x 2 @ 10
205 x 3 @ 10

Bent-over rows:
225 x 10
275 x 7, 6, 5

Lower back was much more tired on these than expected.

Close-grip pin press:
225 x 5
245 x 5
265 x 5

Finished with a superset of one-arm tricep extensions and incline curls. Then some leg raises.

Light Bench

Bench

135 x 10

145 x 10

155 x 10, 9

Pushdowns

3 light sets

Pullups

BW x 26 <---the only up-side of my weight loss

Incline curls

30s x 10, 10

1-19-11 Bench

I felt super tired before this workout. I drank some caffeine, but I didn't really wake up until board press

Bench

200 x 1 @ 9

210 x 1 @ 9.5

210 x 1 @ 9.5

190 x 1 @ 8

200 x 1 @ 9

205 x 1 @ 9.5

2 Board Press off yoga block

195 x 5 x 3

Pause Bench with 3 second Scott count

165 x 3

170 x 3 x 2

Seated Machine Shrugs

2 plates per side x 10 x 3

superset with wide grip pull ups

BW x 10 x 3

Incline Curls

32.5's x 8 x 3

Medicine Ball Throw Incline Sit Ups

3 Sets

12-12-10 Upper back

Weighted Pull Ups

BW x 10

BW + 45 x 5

BW + 70 x 5

BW + 90 x 4

BW + 90 x 5 (close grip chin ups)

Machine Shrugs

295 x 10

385 x 10

475 x 5

475 x 10 (with straps)

Cable Rows on the machine with two grips

140 x 10

160 x 10

180 x 10

Ultra Wide Grip Pull Ups

BW x 10 x 2

Incline Curls

30's x 10

40's x 5

superset with Forearm Curls

30's x 10

40's x 10

Bench 3

Bench:
295 x 3
325 x 3 (+5 PR) @ 10
315 x 3 @ 10

A nice small PR today. My right bicep nerve still isn't healed so the heavy weights started irritating it around 295.

Close Grip:
225 x 5
235 x 5
245 x 5, 5 @ 9-

Kept it light. Pec was feeling odd too. Possibly dehydration?

Floor Press:
225 x 3
245 x 3
265 x 3, 3 @ 9-

Supersetted with close-grip pull ups, which were harder than they should have been.

Finished with incline curls, ghr abs, and pnf.

Bench Day 11/9/2010

Dumbbell Bench

75's x 10
75's x 10
75's x 10
75's x 10

Stability Bench

20's on eachside x 10
37.5's on eachside x 10x2

Skull Crushers w/ 80lbs
x10, x10, x10, x8

Wide Grip Pull Ups
x10, x10, x10, x10

Incline Bicep Curls w/ 35's
x10, x10, x10

Reverse Crunches
4 sets of 20

Bench

Nice to be back in the gym..started getting withdrawals.

Dumbbell bench

60s x 4 sets of 10

Stability bench

20s/side x 10

27.5s/side x 10, 10

Skull crushers

60 x 10, 10, 13

70 x 10

Probably will start doing these again barring any elbow pain.

Wide grip pullups

BW x 12, 12, 12, 10

Incline curls

30s x 10, 9, 8

Finished with reverse crunches

Bench Assistance

Pin Presses:
225 x 5
255 x 5
275 x 5 @ 10 (PR)
265 x 5 @ 10

Push Press:
185 x 5
205 x 5
215 x 5

Felt solid on these today.

Supersetted cable tricps (stack x 15-20) with cable rows.

Finished with some incline bicep curls.

Then did GPP for an hour

Bench 1

Since I missed Tuesday's workout, i combined it with bench assistance.

Bench:
315 x 1
335 x 1
345 x f
325 x 1, 1

Wasn't really feeling it today. Driving from Seattle to LA always kills my bench. Also, I think I must have irritated my bicep tendon squatting last night, as that pain was back. It's good to be home :(

2-board:
325 x 3
335 x 3
345 x 3

Pin Press:
235 x 5
255 x 5
265 x 5

Super set of
Skullcrusherz:
130 x 8, 12, 12

Close-grip pull ups:
4 sets til failure, 12~20 reps

Finished with some incline curls, ghr abs and pnf stretching.

Should've waited

Today's deadlifts blew since despite the way I felt I apparently haven't recovered from squats Monday and grip related stuff Tuesday, so I won't talk about screwing up 340 for 5.

Yesterday, however, was fantastic

Bench

125 x 5

145 x 5

165 x 7

135 x 10 x 4

140 x 11 (not allowed to fail since spot at the end)

Close grip pull ups

BW x 12

BW x 10 x 3

BW x 8

Incline curls

20 x 10 x 5

Reverse curls

70 x 10 x 5