Max Effort 3-Board Bench. Sat. 3/03.

Max Effort 3-Board Bench 3x1
165 (@8), 175 (@10-), 180 (@10-)-> P.R.!!

Decline Bench 2x5
155 (@8), 165 (@10)
-> stopped early because my upper left pec (under collar bone) tightened up during the middle of the 2nd set. I probably should have stopped mid-rep but I finished the set since the pain was not piercing. I hope this wasn't a strain. It just felt "off" during the rest of the workout and I still feel it 10 hours later as I'm typing this.

Seated Row Machine 3x8
115 (@10-), 115 (@10-), 115 (@10-)

Iso-Lateral High Row Machine 3x8
-> all w/ 2pes (@10)

Shrug Machine (facing in)
2pes x40, 2p+10lb.es x40, 2p+10lb.es x30+(3 more reps each with an 8-second hold)

Bicep Curls (open grip)
60bb x5, 60bb x6, 20dbs x10, 20dbs x10

**** WEIGH-IN: 137 LBS BODY WEIGHT --> I am lean & mean right now haha!! (this is 8lbes less than what I was weighing in at consistently at the end of fall quarter, which was my PR bodyweight of 145 lbs) ****

Max Effort 1-Board Press. Sat. 2/18.

1-Board Press 3x1
-> (using a 10lb plate as a substitute for a 1-board)
155 (@8+), 165 (@9+), 170 (@10-)

Decline Bench 3x5
155 (@8+), 155 (@8+), 165 (@10)-> P.R.!!!

Seated Row Machine 3x10
-> (w/ medium, horizontal grip)
70 (@8), 85 (@9), 85 (@9)

Seated Row Machine 3x6
-> (w/ medium, open grip)
100 (@8+), 100 (@8+), 115 (@9+)

Db Bicep Curls 2x8
25dbs (@8), 25dbs (@8)

Weighted Sit-Ups (on a bench)
-> (holding weight behind head)
15db x5, 15db x7

M.E. Incline Bench. Sat. 2/11.

Incline Bench 3x1
135 (@9+), 145 (@10)-> P.R.!!, 135 (@9)

Decline Bench 5x5
135 (@8), 145 (@9), 155 (@10-), 155 (@10-), 155 (@10-)

Seated Row Machine 4x8
85 (@10-), 85 (@9), 85 (@9)
-> (w/ horizontal grip)

D.E. Bench 8x3
-> all w/ 95 lbs

Shrug Machine (Dynamic Shrugs) 2x25
-> all w/ 3pes (facing in)

Db Curls 2x10
-> both w/ 20dbs (didn't push it)

Ab Crunch Machine 3x10
30lbs, 20lbs, 20lbs

8.29.11--Squat

Squat:
warmups
225x3@9-
245x3@9
255x3@9
265x3@9+
275x3@10

Pretty sure I'm high school musical on all of these, but the more workouts I get under my belt (which is not fitting like it used to), the better my depth will get.

Some leg presses, calf press, and upperback/biceps

BW: 186 lbs

5.13.11--Bench Assistance

Well, my attendance to bench assistance is not very good, and it shows lol

Overhead Press:
45x5
65x5
85x5
95x5x2
105x2+f. Had this been push press, it would've been fine.

Triceps Death (chest, 10 plate, yoga block short, medium, high):
95-success
105-success
115-success

Arnold Press:
25sx8x3

Cable Flyes:
60x8
60x6
50x8

Triceps Pushdown supersetted with seated row machine

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).