10-19-10 Bench

Bench

200 x 3 @ 10- 5 pounds below 3 rep PR

195 x 3 @ 10-

195 x 3 @ 10-

Foam Roller Bench Press

215 x 3

225 x 2

205 x 5

205 x 4 + fail

Cable Rows on the machine with 2 handles

140 x 15

160 x 10

200 x 12

Push Press

95 x 5

115 x 5

125 x 2 + fuck it

Curls

70 x 12

Ninja Curls

4 sets

Abs

4 sets on crunch machine in circuit room

Decline Bench Machine

175 x 8 x 2

Weigh In: 150 lbs

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

9.24.10--Bench Assistance

To say that I am sore from yesterday's workout is an understatement. Loading weight was brutal for me, especially when I had to pick it up off the ground.

Paused Bench Press (off chest weak point):
135x3x3@3 seconds
135x3+f @3 seconds

Seated Military Press off Pins:
65x5
75x5
75x6

Overhead Triceps Extension:
15x8x3 (each arm)

Ninja Curls:
3 sets + no talking, or any noise for that matter.

Pull Ups:
BWx2
BWx1

Weigh In:
159 lbs

2-23-10 Upper Back

Bent Over Rows

155x10

165x10

175x10

Douche Bag Rows

3 sets PER ARM

Hammer Strength Iso Lat Pull

4 plates x 10 x 3 sets

Stealth Curls

3 sets