Squat something

Squat:
405 x 1
425 x 1
445 x 1
465 x 1
405 x 2
425 x 2
445 x 2
465 x 2

This almost looks like a Kyle rep scheme. The drop made 405 feel very light and I think my rebound improved on the second series of sets.

There were no bars with knurling on them, so I wasn't able to do cleans and I didn't have any bands.

Pause Squats:
315 x 3 @ 3 sec, @ 8-
345 x 3 @ 3 sec, @ 8
365 x 3 @ 3 sec, @ 8+

Much easier than I expected.

Finished with leg extensions (for kicks (pun intended)), machine crunches, and pnf.

10.19.10--Bench Press

Bench Press:
155x3x3

Foam Roller Press:
165x6
175x5
185x5

Cable Rows:
40s (each arm) x 10
50s (each arm) x10x3

Push Press:
95x5x3

Ninja Curls:
65x10x3

Machine Abs

Weigh In:
161 lbs

4/14/10

Bench Press

135x2

165x2x3

175x2

Closed Grip Bench

135x5x3

Shoulder Pin Press

95x10

115x7

135x5

Flyes

Abs

ME Bench

Incline Bench:
225 x 3
275 x 1
285 x 1
295 x 1
305 x fail

Not bad. I think that's a PR.

Close-grip Pin Presses
All I have here is my greens. The power rack here has no hooks for bands and I can't choke them on it, so I dragged over the 140s. I tried quadding them, but I couldn't get the bare more than a few inches off the pins(!), so I went just with choking the bands off the dumbbell. maybe 30-40lbs at the top?

The pins were set to 1" above my chest.

135 x 10
185 x 8
225 x 5
235 x 5
245 x 4 + 1 fail

Seated Military Press:
The military rack here is really awkward to take the weight out of, and no was around to help, so I just set the on the safeties and started cold for each set.

135 x 10, 2 sets
155 x 8, 2 sets

My shoulders were exhausted by the 3rd and 4th sets. Perhaps the inclines did it?

(super set)
Reverse-grip cable extensions:
(single pulley cable)
70 x 10
80 x 10
90 x 10
100 x 10

Standing Curls:
(weight x reps per arm)
35 x 10
45 x 10
55 x 8

Finished with the hydraulic machine abs since I hadn't done those in lonnng while.