Luke 2-28-12 Bench

Bench

175 x 5 @ 8

185 x 5 @ 8+

195 x 5 x 3 @ 10-

Shirted 3 Board

225 x 3

245 x 3

265 x 3 belted

275 x fail belted, idk what happened, but I had no tightness in the shirt

my left elbow and bicep started hurting after this so I skipped the dumbbell press

Pullovers

4 sets up to 4 plates x 10

Reverse Flyes

115 x 12 x 3 on machine

Weighted Crunch Bench

30 x 20, 15

40 x 15

Bench Assistance. Fri. 9/23.

Incline Bench 4x5
115, 115, 115, 115

Low Pin Press 4x5
135x4+f, 135, 125, 125

Close Grip Cable Rows 3x15
120, 110, 100

Pullover Machine 3x10
-> all w/ 2 plates each side

Shrug Machine 3x20
-> all w/ 3 plates each side

Standing Cable Abs 2x20
70, 60 + a 20 sec. hold at end

Grip Strengthening Work (Forearm Holds)
-> using IronMind Captains of Crush Grippers
Trainer x 30 sec. each hand, Level 1.0 x30 sec. each hand

Wrist Extensors
-> w/ Expand-Your-Hand-Bands
Yellows x 12 reps, Yellows x 7 reps + 3f, Greens x 20 reps

Bench Assistance. Friday, 5/27/11.

Bench
135x8+f --> (8 rep P.R.!!!)
(close to benching body weight for 10 reps; note - current body weight ~137 lbs)

Dumbbell Bench 3x10
40s, 40s, 40s

Dumbbell Shoulder Press 3x8
30s, 30s, 30s

Pullover Machine 3x12
-> all w/ 1 plate + 25 on each side

Seated Shrugs 2x25
-> all w/ 2 plates each side

Close Grip Cable Rows 3x11
100, 100, 110

Forearm Wrist Flips 2x20
50 lbs each, 50 lbs each

Bench Assistance. Friday, 4/22/11.

Standing Press 4x5
85, 85, 85, 85

Dumbbell Bench 5x8
50s, 50s, 55s, 55s, 55s (stopped 1 rep short)

Pullover Machine 4x13
-> all w/ plate+quarter each side

Rope Face Pulls 4x13
70, 70, 70, 60

Power Reverse Curls
60x18, 60x9, 60x12

Tricep Pullaparts
80x10
60x20
50x20

Halbert Raises
12.5s x 20, 12.5s x 12, 12.5s x 10