Luke 9-11-12 Bench Assist

Close Grip Bench Press
180 x 5
190 x 5
200 x 5 @ 9 ties PR

Incline Bench
160 x 5
170 x 5
175 x 8 @ 10 PR

Lat Pulldown
180 x 6
220 x 6
250 x 6
270 x 6 PR

One Arm Cable Rows
up to 160 x 6

Front Dumbbell shoulder Raise

Pull ups, Chin Ups, Neutral Grip Ups BW x 10 each

Dips

Luke 5-30-12 Bench

Bench
205 x 5 @ 10 ties PR
195 x 5 @ 9
200 x 5 @ 10-
200 x 5 @ 10-
205 x 4+fail

Band Resisted Bench
9 sets, many bands, several at 125 x 3

One Arm Cable Rows
up to 160 x 5 per arm

Triceps


Pull Ups


Close Grip Cable Press

Luke 5-16-12 Bench

Bench
205 x 1
220 x 1
230 x 1 @ 10 PR of 5 pounds

Incline Bench
155 x 5
165 x 5 seat slipped and made this really hard
165 x 5 x 2?

One Arm Cable Rows
100 x 5
130 x 5
150 x 5
170 x 5 per arm PR

Triceps Wounding
155, 165, 175 PR

Lat Pulldowns
up to 230 x 6

21's at 60 pounds

ab wheel

Luke 5-9-12 Bench

Bench
195 x 3
205 x 3 @ 10-
210 x 3 @ 9+

Close Grip Incline Press
145 x 5
155 x 5
165 x 5
170 x 5 @ 10+

One Arm Cable Row
100 x 5 per arm
130 x 5 per
150 x 5 per
170 x 5 per PR

Triceps Wounding
155 x 2 board, 3 board 4 board
165 x same
165 x 2 + 3 + 15 or so reps on 4 board

Wide ish Grip Lat Pulldown
200 x 6
220 x 6
250 (stack) x 6

abs floor sweeper

Luke 4-30, 5-2-12 Squat and Bench

did lunges because squatting hurts my hip

up to 195 x 10

High Anderson Squats

up to 405 x 5

Bench

195 x 5 x 2 hard

185 x 5

Close Grip Incline Bench

up to 165 x 5

One Arm Cable Rows

up to 160 x 6 per arm

Wide Grip Lat Pulldown

up to 220 x 6 

Luke 8-21-11 Press(ed for time)

Did this workout on my way home from Lauren's before supper

Standing Pin Press (bar started between mouth and chin)
115 x 3 @ 8+
125 x 3 @ 9+
135 x 3 @ 10-

Pause Bench with self imposed pause
135 x 5
155 x 5 @ 8
175 x 5 @ 10-

One Arm Cable Row

100 x 6 per arm

120 x 6 per arm

140 x 6 per arm grip was getting hard

superset with triceps pushdowns

130 x 10,13,12

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

Incline Bench
225 x 5
235 x 5
245 x 5

Military Press
155 x 8
165 x 8
175 x 7
185 x 5 + 1f

Felt pretty good on these since i only did 3 sets of incline.

Supersetted
dips, 15, 17, 18, 13
pull ups, 10, 11, 7, 6

So much pump

FInished with one arm cable rows:

120 x 8
140 x 8
150 x 8, 5

start losing my grip

and ab wheel

Bench Assistance Day 11/27/2010

Close Grip Incline Bench

175 x 5
185 x 5
195 x 5PR
195 x 5

Wide Grip Military Press

135 x 7PR
135 x 6
135 x 6
135 x 6

Dips / Wide Grip Pull Ups
x 15, x13
x 13, x 12
x12, x 8
x 12, x 7

One Armed Cable Rows
4 sets

Ab Wheel

Bench Assistance

Close Grip Incline Bench
225 x 5
235 x 5
245 x 5 @ 10
225 x 5 @ 9+

Military Press:
135 x 8
155 x 5, 7
145 x 8

Dips:
4 sets x 12-18

Wide-grip pull ups:
4 sets x 8-12

One arm cable rows:
80 x 8
100 x 8
120 x 8, 8

Back, Bench, and Shoulders. Wednesday, 9/1/10

Pullover Machine 4x5
180
180
180
180

Iso-Lateral Front Lat Pulldown Machine 4x5
-> with the close grip open bicep hold (thumbless grip)
70 lbs each side
80 lbs each side
90 lbs each side (2 plates) --> P.R.!!
90 lbs each side (2 plates)

One Arm (Twisting) Cable Row 3x8
-> thumbless grip
50 lbs x 8 each arm
60 lbs x 8 each arm
60 lbs x 8 each arm

Hammer Curls 1x12
-> one set of 27.5s x 12 reps each arm

**** (DID BACK WORKOUT BEFORE MY SHIFT AT WORK AND BENCH HERE AFTER WORK) ****

Bench 4x5 (with pauses)
125 --> P.R.!!
125
125
130 --> P.R.!!! (I could hit a plate for 5 reps with press calls for sure)

Standing Press 5x5
-> started out with 85 and it felt super heavy so I just dropped the weight and focused on form
65
65
70 (preset barbell)
70
70

Incline Dumbell Bench 4x8
45s
45s
45s
45s x 9

Dumbell Shoulder Press
35s x 5
27.5s x 8
27.5s x 8

Front Shoulder Raises 2x10
15s x 10
15s x 10

Lateral Shoulder Raises 2x8
12s x 8
12s x 8

Rear Delt Flys
7.5s x 15
10s x 10

Tricep Pushdowns
-> 1 tiring set of 60 lbs x 40 reps to flush blood through muscles