5 rep Bench. Tuesday, 3/29/11.

Bench 3x5
135, 135, 135

Close-Grip Bench 3x5
115, 115, 115

Incline Bench 3x5
115, 105, 105

Weighted Pullups 3x5
-> all at 35

Pullovers 3x5
-> 2.5 plates each side

Front Shoulder Raises
2 sets of: 12 reps (w/ 15s hammer) -> 12 reps (w/ 20bb palms up)

Rear Delt Flys
2 sets of : 5 reps (w/ 15s) -> 5 reps (w/ 10s)

Lateral Delt Raises
10s x 10 reps, 10s x 8 reps + 2f

Bench Singles. Tuesday, 3/15/11.

Bench 3x1
155, 165, 165
-> felt ok, my bench groove is off though, not straight up & down
-> (165 is still my 1 rep max, so its good to be back to this stage)

3-Board Bench 3x5
155, 155, 155

Bench (burnout set)
115x14+f
-> easy off chest for each rep, but lockouts super weak - need to strengthen triceps

Incline Bench
115x5, 115x6, 115x5
-> NEED TO TUCK LEFT ELBOW, I KEEP FLARING IT. MESSING UP GROOVE.

Front Shoulder Raises (palms up) 3x(15 reps, rest, 6 reps)
12s x15, 40bb x6, 12s x15, 40bb x6, 12s x15, 40bb x6

Rear Delt Flys 2x12
-> both with 12s

Back. Monday, 1/24/11.

**** THIS WAS MY FIRST WORKOUT BACK AFTER 2 FULL WEEKS OFF, TO ALLOW BOTH ACHILLES TENDONS TO REST. I STARTED THE ANTI-INFLAMMATORY MEDICATION ON 1/14/11 AND TAKE 1 CAPSULE A DAY FOR 3 WEEKS. I'VE ALSO BEEN ICING BOTH HEELS EVERY NIGHT. WALKING NO LONGER HURTS. PAIN LEVEL IS MUCH LOWER. ****

Seated Row Machine (Hammer Grip) 3x10
-> all at 100 lbs

Seated Row Machine (Open Palm Grip) 3x10
-> all at 100 lbs

Seated Row Machine (Low Face Pull/High Row) 3x10
-> all at 70 lbs

Rear Delt Flys 4x10
-> (while laying down on bench)
-> all with 5 lb weights

Seated Shrug Machine 4x15 (w/ only 15 sec. rest)
-> all with 65 lbs on each side (1 plate + 2 tens)

Bicep Curl Machine (Open Palm Grip) 4x15 (w/ only 15 sec. rest)
-> first 2 sets at 30 lbs, mid-way through 3rd set had to drop to 25 lbs and then 20 lbs, last set at 15 lbs ... (biceps not used to short rest)

Bicep Curl Machine (Semi-Open Palm Grip) 4x10 (w/ only 15 sec. rest)
-> all at 10 lbs ... (pathetic!! biceps worn out)

Ab Crunch Machine 4x15 (w/ only 15 sec. rest)
-> all at 15 lbs

Core Leg Raises (w/ only 15 sec. rest)
15 reps BW
15 reps BW
12 reps BW
12 reps BW

**** MORNING WEIGH-IN: 139 LBS BODY WEIGHT ****

--> THIS IS EXCELLENT!! IN THE 2 WEEKS I TOOK OFF TO REST BOTH ACHILLES TENDONS, MY BODY WEIGHT IS STILL 139 LBS (NO LOSS OR GAIN).

Bench Assistance. Saturday, 12/18/10.

Standing Press 4x5 (belted)
85
85 (tough)
75
75

** (gym closed at 6pm, I had gotten there at 5:45pm though, so the rest of my workout I had to improvise at home) **

Banded Pushups 4x8
-> all with a purple band (doubled)

Dumbell Shoulder Press
40s x 5
40s x 5
30s x 8
20s x 15
-> (bringing dumbells down to about eye level, not to low to avoid elbow pain)

Dumbell Semi Bent Over Rows 4x10
-> all with 40s

Dumbell Fully Bent Over Rows 4x10
-> all with 40s

Open Bicep Curls 3x10
-> all with 20s

Rear Delt Flys 3x15
-> all with 10s

Forearm Fingertip Holds 3 x (10 sec.)
-> all with 20s

Bench. Tuesday, 10/19/10.

**** WEIGH-IN: BODY WEIGHT AT 139LBS ... THIS IS BEFORE WORKOUT AND BEFORE DINNER ****

--> GOT MY WEIGHT BACK UP + 2 MORE POUNDS!! I'VE BEEN EATING A LOT.

Bench 3x3 (with pauses)
145 --> P.R.!!!
155x2 + fail --> P.R.!!!!
145 (tough)
-> I know that I can hit hit a triple at 155 (I failed on 3rd rep about halfway up). Given my 1 rep PR is 160, this was a huge jump for me. 145 for the first triple felt really controlled!! My bar pop off the chest is getting way better. I credit this to the extra long pause bench.

Foam Roller Bench 4x5
160 --> P.R.!!!
150
150
155

Push Press 4x5
75
75
80
80
-> stayed moderate with these. wanted to focus on form. didn't go heavy.

Pullover Machine 4x8
180 = 4 plates
180
180
180

Cable Rows 2x15
100
100
-> slow and controlled, to get blood flow through elbows. elbows feeling mostly better. little pain.

Rear Delt Flys 2x10
12s
12s

Light Hammer Curls 2x10
12s
12s
-> very light, very slow and controlled, simply to get blood flow through elbows.

Cable Ab Crunches 3x10
80
80
80

Lateral Delt Raises 2x10
12s
12s

Forearm Fingertip Holds
2 sets with the 25 plates
-> lasted about 10 seconds each set, forearms fatigued!!

Running
-> 1 mile at 9:20 pace on track, slow and easy

Bench and Back. Saturday, 8/7/10

Bench (with pauses)
135x3
140x3 --> P.R.!!!
145x3 (touch & go) --> P.R.!!!
-> I "Gregged" the last rep and lifted my butt up a little on the touch and go.
135x5 (tough and go) --> tied P.R.!!

2-Board Bench (touch & go) 3x3
145 x 3 x 3 (tough)

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

Rear Delt Flys 2x8
10s x 8 x 2

Shoulder Front Raises 2x7
-> using a 35 plate

Tricep Extensions/Pullaparts 3x10
70 x 10 x 3
-> just kept these real light and easy so as not to strain elbows too much and just focus on form

7/15 Upper Back

Straight-Arm Pulldowns:
3 sets

Close Grip Pulldowns:
3 sets

Barbell Shrugs:
6 sets

Rear Delts:
3 sets

and some Curls and Situps to finish everything off.

Military Press and Back. Saturday. 6/12/10

-> I've been only benching once a week (on wednesdays) and I've been doing military press and shoulder work on saturdays (along with 2 or 3 back exercises as well).

-> Also, I put some ICY-HOT on both elbows and got to work ... what a great day!!

Seated Military Press 4x4
75x4
85x4
85x4
85x4 (easy)
-> bringing bar all the way down to just below collar bone.
-> I'm surprised I could do 85lbs for 4 reps on these. I don't believe I've ever hit 85lbs for more than 6-8 reps tops. SO I'M VERY HAPPY!!

Weighted Hammer-Grip Pullups 4x4
45x4
45x4
45x4
45x4
-> I'M VERY SURPRISED THAT I COULD HIT 4X4 WITH A PLATE ON THESE!! I'M BACK!!

Arnold Press 3x8
30s x 8
30s x 8
30s x 8

Semi-Bent-Over Row Machine (more upright) 3x8
80x8
90x8
100x8
-> did these very slow and controlled.

Seated Cable Rows 2x10
120x10
120x10

Rear-Delt (bent-over) Flys 2x10
5s x 10
5s x 10

Weak Bench on Sat. 4-17-10

Bench:
145x1 (really tough)
140x1 (still tough)
135x1
135x1
135x1

Weighted Pushups:
45lbs on back for 2 reps
70lbs on back for 2 reps
70lbs on back for 1 rep + 1 fail
60lbs on back for 2 reps
65lbs on back for 2 reps
-->feeling quite BEASTLY

Floor Press:
115x5
115x5
115x5 (grinder on last one)
115x5 (grinder)
-->all trying to keep elbows tucked in

Pullover Machine:
-all sets with 1 second pauses
135lbs for 8 reps
135lbs for 8 reps
135lbs for 8 reps
160lbs for 8 reps

Rear Delt Machine:
135lbs for 8
135lbs for 8
135lbs for 8
135lbs for 6 + 120lbs for 2

Bench

Bench Press
185x1
195x1 with help
185x1
185x1
185x1

Weighted Push ups
45x2
70x2
90x2
90x2
95x2

Floor Press
135x5
145x5
155x5 with help on last 2
145x5 with help on last 1

Pull Overs
135x8
180x8
180x8
180x8
got tough at the ends

4 sets of rear delts superset with the pull overs

Upper Back

T-bar rows
190 x 6
205 x 5
215 x 5
225 x 5

Wide grip pullups
BW x 12, 12, 10, 10

Rear delt raises
30s x 3 x 10

Reverse EZ bar curls
70 x 3 x 10

Upper Back and Squats

10/22/09

Pull ups, Cable Row, Isolateral High Row, Rear Delt Fly, Shoulder Shrugs, Box Squats, Leg Press

Upper back

Shrugs
365 x 10
405 x 6
455 x6, 8

Pullups
BW+55 x 5
BW+65 x 5
BW+70 x 3.5
BW+45 x 7

Seated cable rows
190 x 8
200 x 7, 7
210 x 7

Rear delt raises
30s x 12, 10, 10

supersetted w/ EZ bar curls
70 x 8, 8, 7

Upper back

2 midterms tomorrow so I rushed this workout in about 40 minutes.

Barbell shrugs
315 x 8
365 x 8
405 x 7
455 x 5, 5

Wide grip pullups
BW+25 x 8
BW+35 x 8
BW+45 x 6, 5

Dumbbell rear delt flies
32.5s x 10, 10, 10

Hammer curls
45s x 8
50s x 8
55s x 6

Upper back

T-bar rows
176 x 8
191 x 6
209 x 6, 6

Wide grip lat pulldowns
190 x 10
200 x 8
210 x 8
220 x 7

Rear delt flyes
130 x 12
145 x 10
160 x 10, 10

Finished with Reverse curls and Leg raises

10/19 Legs + 10/20 Back

10/19 Legs

Leg Press: 180x15
270x15
360x15
450x15
540x10 PR?

Then some light RDL's and Abs

10/20 Back

T-bar Rows: 80kgx12
95kgx10x3

Pull-ups: BWx6, 6, 5, 5

Rear Delt Machine: 4 sets

Reverse Curls: 4 sets (I really like these, b/c I can feel them strengthening my wrists - a weak joint for me)

10/13 Back

Barbell Rows (strict form): 130x5
150x5
160x5, 5, 5

Wide-grip Pull-ups: BW x 8x5

Rear Delt Raises (Diablo style): 40x10/10
55x10/10, 8/8, 8/8, 8/8

Ez-Bar Curls: 70x8
80x6, 5, 5

Rainbow Dragonfly Ponies: 5, 4, 4

Went a little light on the rows, but kept strict form as to avoid compromising my lower back in that awkward position. The pull-ups felt suprisingly easy today, and the rear delts felt strong as well.

Dave, please show up tomorrow.

Upper back

Barbell rows
warmups
185 x 5
205 x 5, 5

Close grip pullups
BW+25 x 10
BW+45 x 8
BW+55 x 7
BW+65 x 5

EZ bar curls
90 x 8, 7, 6

supersetted w/ Rear delt raises
25s x 12
30s x 10, 10, 10

Standing abs
100 x 10
110 x 8, 10, 10

Upper back

Barbell rows
135 x 5
175 x 5
185 x 5
195 x 5
205 x 5

Close grip pulldowns
180 x 10
192 x 8, 8, 8

Dumbbell shrugs
105s x 15
110s x 12
115s x 12

Barbell curls
75 x 10, 10, 9

supersetted w/ rear delt raises
15s x 3 x 15

Upper back

T-bar rows
warmup
160 x 5
175 x 5
185 x 5
195 x 5

Lat pulldowns
180 x 8
192 x 10, 8, 8

Dumbbell shrugs
95s x 20
105s x 15, 15, 15

Barbell curls
85 x 7, 6, 5

Rear delt raises
15s x 3 x 12