Luke 1-4-12 Bench

Bench

185 x 5 x 5 @ 10-

I have regressed in strength. Maybe this is due to my tiredness recently. My body weight is up a little bit too. I just feel like shit whenever I try to lift heavy.

Incline Dumbbell

60's x 8

70's x 8 x 2 with some assistance

Bent Over Rows

205 x 6

225 x 6

245 x 6

265 x 6

Triceps Pushdowns

150 x 15, 15, 12

Weighted Chin Ups

BW + 45 x 10, 7, 5

Ab Roller

Bench Tuesday 11-29-11

Bench
135 x 5, 5
145 x 5, 5
155 x 5

Chest Supported Rows
Incline Dumbbell Bicep Curls

Abs

Bench Tuesday 07-12-11

Bench
135 x 5
145 x 5,5

Pause Bench
135 x 4 no fail
115 x 5, 5

Flys
Shrugs
Chest Supported Rows
Incline Dumbbell Curls
Abs

Bodyweight: 162.5 lbs

YUMP

Standing press

120 x 3 x 3

125 x 3

Incline dumbbell bench

60 x 8 x 4

Dips

BW x 15 x 3

BW x 20

Chin ups

BW x 15 x 2

BW x 13

BW x 10

I realized that doing these towards the end limits me due to dat dere pump

Reverse curls

oh you know

At the cost of accesories

Standing press

120 x 3 x 5

Incline dumbbell bench

55 x 8

60 x 8 x 2

Dips

BW x 15

BW x 14

BW x 15

BW x 12

Chin ups

BW x 15

BW x 14

BW x 12

BW x 11

Cable rows

210 x 5

220 x 5 x 3

1-7-11 Bench assist

Standing Press
105 x 5
115 x 3, 4 uhg
felt shitty

Incline Dumbbell Press
45's x 10
60's x 8,6,6

Pull Ups

Rows

Full Body Training. Friday, 12/31/10.

Good Mornings 3x5 (belted)
145
165
185 --> P.R.!!!

Low Box Squats 3x5 (belted)
135
135
135
-> with box low enough so hips ~ 4 inches below knees

Push Press 3x5 (belted)
85
85
85

Incline Dumbbell Bench 3x5
50s
50s
50s

Weighted Hammer Grip Pullups 3x5
-> all with a plate (45 lbs)

Semi Bent Over Rows 3x4
-> all with 135 lbs

Pause Cable Abs 3 x 3 @ (3 sec)
-> all at 105 lbs

Punched right in the ego

Deadlift

395 x 1

Should've realized something was wrong considering how hard this was for my last warmup

405 x f

Failed at the knees for some reason, walked to the squat rack, leaned against it, aaaaaaaaaaaand straight up fainted on my feet. Going to put waaaaaaaaaay more carbs and food total in my diet

Good mornings
185 x 10
205 x 8
225 x 5 x 2

Stiff legged deadlift
245 x 8 x 3

Incline DB bench

60 x 5

65 x 5

70 x 5 x 2

Seated military press

95 x 8

105 x 6

115 x 5 x 2

Chest supported row

115 x 8

135 x 5 x 3

Chest ups,

BW x 8 x 4

Dips superset

BW x 10 x 4

Still trying to work on muscle ups, can't get the grip quite right.

Hanging leg raises

Bench

10/29/10

Bench off foam roller

255 x 3 x 4

Band-Resisted Bench purples

115 x 3 x 8

Incline Dumbbell Bench

55 x 8 x 3

Tricep Extension, Pull ups, Abs

I can has use super katana

10/26/10

Bench

225 3 board

225 2 board

225 1 board

225

235

235 belted

235 belted and shirt tucked, wobbly

235 belted not tucked, better than previous

235 = first attempt

3 Board Bench

255 x 3 x 3

255 = second attempt

Incline Dumbbell, Seated Cable Row, Biceps, Abs

Whoops

Bench

195 x 1

225 x f

I'll admit, this was pretty dumb

195 x 1 x 2

Pause bench (3 sec)

145 x 3

155 x 3 x 3

Incline dumbbell bench

60 x 8 x 3

Cable row,

200 x 8 x 3

200 x 10

lateral raise superset

20 x 10 x 4

abba dabba doo

Breaking in the Katana 8/31/2010

Bench w/ Shirt

245 x 3 w/ Foam Roller

273 x 3 w/ Foam Roller

275 x 3 w/ 2-Board

275 x 2 w/ 2-Board

These were painful. It wasn't until the third set where I could somewhat comfortably touch the board. I'll keep working on it. I decided to go suited today because I'm going back home this weekend. I'll do 3-4 x 5 for bench on Friday.

Push Press

165 x 5

165 x 5

175 x 5

Incline Dumbbell Bench

75's x 10

75's x 10

75's x 10

Pull Ups

x13, x12, x8, x8

Shoulder Raises with 22.5 lbs.

3 Supersets raising the dumbbells up straight, up sideways, and bending over. About 18 reps per set.

Finished up w/ 20 minutes on the Stationary Bike and then stretched.

Going heavy with the shirt really took it out of me. I didn't think it was going to be that tiring. Hopefully next time I'll be able to go down to a 1-board distance.

8-31-10 Sub Par Bench

Sore today in the quads and hips from squats and traps and lats from cleans (didn't get the email for the workout until after I did the workout, although I should have known cleans would make me sore after not doing them for a few weeks.) The result was reduced leg drive and lat engagement which made for a sub par bench day... and by sub par I don't mean below par which in golf is desirable. I mean par as average and my performance was below that. I just watched The Office today where Jan explains sports metaphors during a women's seminar and she brings up a good point about that one.

Bench

165 x 5 @8.5

175 x 5 @8.5

185 x 5 @9

185 x 5 @9.5

I don't think I've ever got 185 x 5 x 2 before. I would have gone for 190 or 195, but today wasn't having it.

Push Press

95 x 5

115 x 4 or 5? PR?

115 x 4+failed lockout

I don't feel explosive on these. My shoulders hurt a little in the beginning of the movement and I struggle to lock it out once the bar slows.

Incline Dumbbell

60's x fail couldn't get them up to start, tired from push presses

50's x 10 x 3 lockouts felt hard.

Front Shoulder Raises

12's x 10 x 3

supersetted with Wide Grip Pull Ups

BW x 15, 15, 11

sweaty hands made grip difficult. at this point in the workout I was very tired and was almost out of breath. I hadn't eaten for 4 hours prior which may have accounted for some of the tiredness.

Hamstring stretching at home

8-28-10 Bench

Bench

165 x 5

175 x 5

185 x 8 PR

205 x 1

Pin Presses

Pins were an inch above chest, these were harder than normal bench

185 x 3

205 x fail

185 x 2, 3

Incline Dumbbell Press

55's x 8

60's x 6, 7

Bent Over Rows

110 x 10 x 3

supersetted with lateral and front deltoid raises

Triceps Pushdown

110 x 10 x 3

supersetted with Close Grip Pull Ups

BW x 10 x 3

Bench 1

Bench:
300 x 1
325 x 1 @ 10 (PR +5)
335 x 1 @ 10 (PR +15)

Benching felt really solid today. Everything was done with a strict pause too. The judges watching said 335 wasn't a max single either and I was probably good in the 340-350 range.

Push Press:
185 x 3
205 x 3
215 x 3
225 x 3
235 x 3 (PR +10)

These are coming along well. The world class strongman in the gym said i had excellent form, but that I'm still weird for doing them in a split stance, haha.

Incline Dumbbell:
85 x 10, 10, 10, 10

Cheap volume work.

Supersetted with 4 sets of wide-grip pull ups until failure.

Finished with cable triceps and hamstring stretching. My hamstrings were extremely sore from the SLDLs, which was nice, and yet not nice.

8-3-10 Bench

Bench

185 x 7 PR spotter touched the bar way too early on the last rep so I got 6 by myself. I would have had the last rep though.

175 x 5 x 3

Reverse Grip Bench

45 x 3 x 2 PR

this is retarded

Push Press

95 x 5

95 x 7 kinda got the hang of it

115 x 2 + 1 not locked out

Incline Dumbbell Press

45's x 3 stopped due to shoulder pain

Triceps Pushdowns

110 x 10

120 x 10

130 x 10 x 2

Abs

stretching

ME Bench

Played ultimate for 2 hours on Sunday. Everything from the knees down is sore.

Bench:
295 x 1
315 x 1
320 x 1

320 felt pretty good. Smooth, with a pause. Hopefully I can hit 325 after the next minicycle

Push Press:
135 x 5
185 x 5
195 x 3 (ughh)
185 x 5, 5

Felt fairly slow on these. I think the ultimate took its toll on my legs.

Incline dumbbell:
80s x 8
85s x 10, 10, 8

Went for reps here. Had a lift off for these to save my right hip. Felt fine.

Dips:
14-20 reps for 3 sets

finished ghr abs and hamstring stretching

Bench

Bench:
275 x 3
285 x 3 @ 9
295 x 3 @ 9+
285 x 3 @ 9

Push Press:
185 x 5 @ 8
205 x 5 @ 9
225 x f @ 11
195 x 4
185 x 5

205 felt nice, but 225 felt heavvy right from the start. I nearly locked out the first rep but lost it and almost dropped the weight on the ground. Still positive about the work though.

Incline Dumbbell:
85s x 8

Popping the dumbbell up really aggravated my right hip so i scrapped these immediately.

Close-grip Bench:
225 x 5, 5, 5, 5 @ 8-10

Paused on the chest for these. Started out feeling good but tired by the end.

finished with some shoulder raises. Did partner stretching for my hamstrings which now feel amazing. I really need to keep stretching them daily. Hopefully that will help my lower back.

Didn't seem like much until I wrote it down

Bench

145 x 5 x 3 (PR)

Incline dumbbell bench

60 x 5 x 2

65 x 3

70 x 3

Moved to a less inclined bench from first to second set and felt easier so I jacked up the weight. 70 felt about right for 3.

Shoulder press/Pull up superset

95 x 8, BW x 6

(95 x 6, BW x 6) x 3

Chest supported rows

125 x 6

125 x 8

135 x 6

135 x 5

My bench is retarded

Bench

135 x 3

145 x 2

155 x 1

165 x 1

Easy, but unpaused. Probably just going to open with 155, which was easy paused.

Pin press

145 x 3

155 x 3

165 x 3 x 2

Incline DB bench

50 x 6

55 x 6

60 x 6

Was going do do another set at 65 but my left shoulder started acting up so I stopped benching there. I think it was because I didn't have a spotter for pin presses, so I ended up racking and unracking myself. Shoulder was also the reason I didn't do upper back assistance today.

Machine flyes