11/12/11--Bench

Bench Press:
165x3@9-
175x3@9
180x3@9+
185x3@9+ This felt really good, could've hit it for a 4th rep, but decided to save it for 190
190x1+f Completely the opposite of the 4th set. Didn't stay tight, exerted all my energy getting that first rep up.

Iso Lateral Wide Grip Press
3 sets starting at 1 plate on each side and working up to 2 plates and a quarter

Incline Bench:
115x8@10- (triceps pretty gassed at this point)
135x5@10
135x5@10

Iso Lateral Incline Bench
3 sets starting at 1 plate each side and working up to 2 plates

Machine Flyes
Shoulder Press Machine
Shoulder Lateral Raises
Machine Shrugs
Triceps Extensions

Luke 8-6-11 bodybuild

Shoulder Raises (front, side, 45, bent over)

5's x 10 per angle x 4

superset with weighted pull ups

BW + 25 x 10

BW + 50 x 8

BW + 50 x 8

BW + 50 x 11 PR couldn't get 12th rep from a dead hang

Concentration Curls

45's x 5 x 3 per arm

Bench Day 5/24/2011

Pause Bench w/ 3 sec count
185 x 3
195 x 3
205 x 3
215 x 3 PR this is also my 3 rep max. weird

Band Lightened Bench
245 x 5
265 x 5
275 x 5
275 x 4 + cramp

Superset BW Dips + Shoulder raises
x23, x20, x20, x25 PR
35's x 10, 45's x 10, 45's x 10, 45's x 10

BW Close Grip Pull Ups and Rear Delts
4 sets each

Ball Rotations & Scap Push ups
3 sets

Bench 1 Cycle 2

5/24/11

Bench

235 @ 10

245 @ 10

255 x fail not today, my head wasn't there

265 is my brief pause PR

[long] Kyle press calls, so hopefully these would have counted in comp.

makes me feel better than the current calif. state record is 231 lbs lol

Shoulder Raises, Shrugs, Abs

75% of last week's workout

Bench Assistance 5/21/2011
Overhead Press
120 x 5 at 8
130 x 5 at 8
140 x 5 at 9
150 x 5 at 10 PR

Tricep Death
I put a 25lb plate on each side of the bar and three 10lb on top. I then benched it close grip with 155 x 5, 135 x 5, 115 x 5 and then 95 x 5. For the next two sets I went up to 6 reps then 7 reps per round.

Arnold Press
60 x 5
60 x 5 too burn out
50 x 8
50 x 8

Superset Tricep Pull downs & Inverted Rows
4 sets of 10-15, BW x20, x15, x15, x15

Superset Close Grip Chest Supported Rows & Broceps
115 x 10 (4 sets with pause to target scap muscles) 4 sets of 10 w/ 80lb preset barbell

Superset flyes & Ball Bridges
4 sets each


Deadlift Assistance 5/19/11
GMOP
405 x 5
425 x 5
455 x 5
475 x 5 Heavy as fuck

SLDL
335 x 8
355 x 8
355 x 8

Deficit DL (a lot faster than last week)
355 x 5
385 x 5
385 x 5

Supersetted Kettlebell Pullthrus & Abs


Bench 5/17/11 (personal/hamstring problems)
205 x 3 at 8
215 x 3 at 9
225 x 1 cramp
225 x 2 cramp (no belt; maybe I should always use it on bench day)
185 x 7

Band Lightened Bench
225 x 5
245 x 5
245 x 5
275 x 1

Supersetted Dips & Lateral Shoulder Raises

Supersetted Shrugs & Lat Pull Downs
10 plates x 12 ; Stack x 6
12 plates x 12 ; Stack x 6
6 plates + Qtr x 12 ; Stack x 6
6 plates + Qtr x 12 ; Stack x 6

Superset Scap Push ups w/ GHR Abs
3 sets of 50; 3 sets of 20

Bench 3

Bench:

295 x 3 @ 8

305 x 3 @ 9

315 x 3 @ 10-

Not bad. Elbow pain was a 3, but abated fairly quickly.

Band-lightened:

loose quadded light bands:

275 x 5

added quadded monster minis:

305 x 5

315 x 5, 5

The light bands were really provided any pop off the chest. Probably 2-3" of no-support at the top, so I wanted to emphasize off-chest speed.

Finished with a tri-set of shoulder raises, pull ups (4 x 8) and cable triceps. Then a super set of shrugs and cable crunches, and then scap push ups. My abs were fried from the ss-bar yesterday.

Bench Tuesday 05-10-11

Bench
135 x 5
140 x 5
145 x 5

Band-lightened Bench
185 x 5
205 x 4 + fail lockout
195 x 5
195 x 5

Triceps
Shoulders
Shrugs
Pull downs
Abs

Bodyweight: 163 lbs <-made it

Bench Day 5/10/2011

Bench w/ Pauses
185 x 5 @8
195 x 5 @8.5
210 x 5 @10 5lb PR Didn't set my legs where I usually have them, this wrecked my lower back.

Band Lightened Bench w/ Greens
245 x 5
235 x 5
bar wasn't moving as fast as I would have liked so I lowered the weight
235 x 5
235 x 5

Superset Shoulder Raises w/ 35 lb dumbbells and Skull Krushers w/ 25lbs on each side of the curvy bar.
4 sets of 8 for each one

Supersetted Machine Shrugs with Wide Grip Lat pull downs
5 plates on each side x 10 / 200lbs x 8
5 plates on each side x 15 / 220lbs x 8
5 plates on each side x 12 / 240lbs x 8
5 plates on each side x 25 w/straps / stack x 8

Superset GHR ABz and Bicep Curls
3 sets each

Finished with scap pushups
3 sets of 50

Bench 5

First time really benching in a while.

Bench:

275 x 5

285 x 5

295 x 5 @ 9+

Not too bad considering I haven't gone heavier in a long while. My biceps didn't feel too bad on these at all.

Band-lightened bench:

used quadded purples.

295 x 5, 5, 5 @ 8-

the bands felt like they weren't doing much. maybe 20-30 pounds?

Shrugs:

405 x 12?, 15?, 11?

My traps were fried from the ss-bar last night. With deadlift day coming up, I sandbagged.

Pull ups:

bw x 8, 12, 11, 10

Finished with some cable triceps, shoulder raises, ghr abs, and scap push ups.

Bench 3/22/2011

Bench
185 x 1
205 x 1
235 x 2 (3 board then 2 board) w/ Shirt
260 x 1
260 x 1
Bench opener will be 259. Same opener as November, scalene is not feeling better.

Band Lightened Bench w/ purples
245 x 5
245 x 5
245 x 5

Close Grip Lat Pull Downs
3 sets of 8

Supersetted w/ Shoulder Raises
3 sets of 12

Supersetted Biceps and Triceps
3 sets of hammer curls and Tricep pull downs with purple bands

GHR abs

Bench Assistance 3/10/2011

Decline Bench Machine
3 plates on each side x 10
3 plates + qtrs on each side x 8
3 plates + qtrs on each side x 8
3 plates + 35's on each side x 6
3 plates + qtrs on each side x 8

Tricep Death
2 Full sets at 155
1 partial set at 175

Dumbbell Rows (not sure how much that bar weighs)
185 x 8 per arm
205 x 8 per arm
225 x 6 per arm

Inverted Rows
x18, x15, x15

Lateral Shoulder Raises
27.5's x 12; 3 sets

10.5.10--Bench

Bench Press:
155
165
175xf (about 1" off chest)
170

Close Grip Bench Press:
135x5x3

Dumbbell Incline Press:
30sx10x3

Shoulder Raises:
12sx8x3

Ab Wheel:
3 sets

Weigh In:
159 lbs

bench 1

Bench:
315 x 1
340 x 1 @ 10
330 x 1 @ 10+
320 x 1 @ 10
315 x 1 @ 10-

Still not feeling it like I was in Seattle. It's good that I can still grind out 340 though. My set up doesn't feel as good here and on the later reps, I'm not staying as tight during the last 1" of the descent.

3-board:
335 x 3 @ 6
355 x 3
375 x 3
385 x 3
400 x 3 @ 9

Whoa, not sure what happened here. Everything was feeling good. My arm was hurting, but not so much that I could rep this out.

Incline Dumbbell:
80s x 10, 12, 15, 15

supersetted with Lat Pull Downs:
200 x 10,
250 x 10, 10, 10

Feels good to do some rowing again. I can tell my upper back has gotten weaker since this bicep strain.

Finished with ab wheel and some light shoulder raises. Then PNF.

Bench Tuesday 10-05-10

Bench Press
145 x 1
150 x 1
155 x 1 <--butt came off completely
155 x 1 <--no butt lift: good
160 x 1 <==PR

about time I got past 155 lbs. it's been stuck there since last winter. I think it was all mental, so now that it's over, i think i can go up more for a bit

Board Press
165 x 3
175 x 3,3
185 x 3

Incline Dumbbell Press
40 lbs 4 sets of 8

Shoulder Isolation/ Cable Rows
Abs/ PNF

Body Weight: 164.8 lbs

New Bench PR. Tuesday, 10/5/10

**** RAN 2 MILES IN THE MORNING WHEN I WOKE UP ****

Bench 5x1 (heavy singles)
155 @ 9.5
160 @ 10 --> P.R.!!!!
150 @ 9.5
145 @ 9
145 @ 9

3-Board Bench 5x3
155 @ 8
165 @ 8
175 x 2 + fail --> P.R.!!
165 @ 9
165 @ 9

Incline Dumbell Bench
50s x 8 @ 10
50s x 8 @ 10
40s x 12 @ 10

Cable Rows
120x10
120x10
110x12
100x12

Lateral Delt Raises
12s x 8
10s x 15

Front Raises
10s x 20
10s x 20

**** WEIGH-IN ... BODY WEIGHT @ 135 LBS ... I'VE CUT 2 LBS ... 3 TO GO!!! ****

Bench Tuesday 09-28-10

Bench Press
135 x 3
145 x 3,3,3 all with press calls. butt came off completely on the last rep of 4th set
i need help with the weights off my chest

Foam Press
155 x 5,5
165 x 5,5

Incline Dumbbell Press
4 sets of 8 with 35lbs

shoulder isolation/cable rows

Abs/hammer curls

PNF

Bench and Back. Tuesday, 9/21/10

Bench (with pauses)
135x5 @ 10 --> P.R.!!!
135x5 @ 10
135x4 + fail

Foam Roller Bench
145x5 @ 8
155x5 @ 9 --> P.R.!!!
165x3 + barely fail

Push Press
85x1 -> too heavy, stopped this set short and dropped the weight to focus on form
65x5 @ 7
65x10 @ 8
65x12 @ 9

Ultra-Wide Grip Pullups
-> superset with push press
12 reps BW
10 reps BW
8 reps + fail BW

Close-Grip Cable Rows
120x8
110x10
110x10
110x10

Front Shoulder Raises 2x10
-> superset with cable rows
17.5s
17.5s

Lateral Shoulder Raises 2x10
-> superset with cable rows (after front raises)
12s
12s

Aerobics Ball Core Leg Raises
-> 3 sets of 3 rotations each way (using the sand-filled ball)

**** PNF Stretching ****

Bench Tuesday 9-21-10

Bench Press
125 x 5
135 x 5
145 x 5
135 x 5 with press calls

Foam Press
155 x 5
165 x 5
165 x 5

Push Press superset with wide grip pullups
85 x 5
115 x 5
135 x 3 + failed rep

Shoulder Raises with cable rows

abs with ball leg raises

PNF stretching

Bench Day 9/14/2010

Bench

245 x 0 fail (DAMN IT; I'll get it next time)

235 x 1 PR( easy )

I really thought I had 245. I came off my chest just fine, but my sticking point is the 2-3 board. I haven't done board work in the last couple of weeks (maybe that hurt me a little bit). Instead, I've been doing shirt work. I should have, at least, 245 at the end of the next 531 cycle.

Push Press

155 x 3

185 x 3

185 x 3

195 x 3 PR

185 x 3

Incline Dumbbell Bench

75's x 9

80's x 8

80's x 9

70's x 7

Superset - Wide Grip Pull Ups w/ Shoulder Raises ( up straight, lateral and bent over; 6 reps each )

x15 / x18

x12 / x18

x10 / x18

x10 / x18

Cardio - A combination of the following ( 15 minutes )

20 sec mountain climbers; 30 sec long jumps/burpees; 20 push ups; and suicides.

I'm done going for runs. It's time to get my heart rate going in a shorter amount of time. Must stay under 190. I've also been eating better foods.

Bench

9/7/10

Bench

215 x 3

225 x 3

235 x 1 + failed on second

225 x 2

not up to par

Push Press

95, 105, 115, 125 x 5

Incline Dumbbell Press

50, 55, 65 x 10

Lateral Raise

25 x 6, 6

20 x 8

PNF