Bench Triples and Singles. Tues. 1/10/12.

Bench 3x3, 2x1
145x3 (@8), 155x3 (@10-), 155x3 (@10),
165x1 (@10), 165x1 (@10)

Incline Bench 4x5
115 (@8), 115 (@8+), 125x4+f -> (stopped on the last rep because I flared too wise and my right shoulder just felt off - didn't want to risk anything so I also skipped the last set)

Semi-Bent Over Rows
95x15, 135x5, 95x15, 135x5

Chin-Ups
BWx10, BWx8, BWx9, BWx10

Weighted Dips 3x4
BW+35lbs, BW+35lbs x3+f, BW+25lbs x3+f

Db Bicep Curls 3x6
-> all w/ 27.5 dbs

Luke 12-14-11 Bench

Bench

185 x 5 @ 8+

190 x 5 @ 9

195 x 5 @ 9+

didn't feel too great today on the bench, maybe because I had a couple of drinks earlier

Bench off pins

up to 205 x 3

this felt really hard, I'm not sure why. I definitely need to work on my lockout these days, but this struggle was something different

Semi bent over rows keeping my upper back really tight

185 x 8

205 x 8

225 x 8

Skull crushers

70 x 10 x 3

superset with barbell curls

70 x 8 x 3

and some rear delt raises, abs, and sub scap pull ups.

Luke 10-21-11 Press

Worked out at the Calabasas rec center with my roommate and his little bro. I got to show off and be a tool.

Push Press

115 x 3

135 x 3

145 x 2+fail

135 x 3

Did a muscle up and a one armed chin up with my right arm to show off

Seated Dumbbell Shoulder Press

55's x 8 x 3

Bench

135 x 10

145 x 10

155 x 9+fail tired

Semi Bent Over Rows

225 x 5

275 x 5

295 x 5

Barbell Curls

Triceps Pushdowns

Cable Abs

Basketball

played for about 3 minutes and felt like I was gonna throw up... shit.

Also tried some jumping and was able to hang from rim with 2 hands in shitty shoes.

Bench Assistance. Fri, 10/14.

Incline Bench 3x5
115, 125, 130

Standing Press 4x3
85, 90, 90, 85
-> (first 3 sets all @ effort level 10)

Floor Press 3x5
125, 135x4+f, 125x4+f
--> (**** ON THE LAST 2 SETS, I FAILED BOTH FINAL REPS THE EXACT SAME WAY - AS A RESULT OF NOT STAYING TIGHT, REALIZING I HAD MESSED UP AND THEN TRYING TO RE-TUCK AND BRING IN MY RIGHT ELBOW WAY INSIDE BEFORE PRESSING THE WEIGHT BACK UP AS A LAST SECOND MEASURE IN THE FORM OF A HAIL MARY AND KEPT FAILING WITH MY ELBOWS NOT EVEN MAKING IT 3 INCHES OFF THE FLOOR AND OBVIOUSLY MY RIGHT ARM WAS THE WEAK LINK GIVING OUT ****)

Weighted Pullups 3x5
BW+30lbs, BW+35lbs, BW+35lbs

Bent Over Rows 3x8
95, 95, 95

Db Bicep Curls (standing) 3x9
25dbs, 25dbs, 25dbs


**** THEN, SOME GRIP STRENGTHENING WORK ON SATURDAY ... ****

Forearm Gripper Holds (5 sets x 20 sec. holds)

Wrist Extensors "Finger Spreads" (4 sets x 15 reps)

Luke 11-14-11 Press

Incline Bench

145 x 5

155 x 5

165 x 5 @ 9

Standing Press

115 x 3 @ 9-

135 x fail

125 x 2 + fail

I'm back to sucking really hard at these

Semi-Bent Over Rows with straps

185 x 5

225 x 5

265 x 5

285 x 5

315 x 5

Bench

135 x 10 @ 8

155 x 10 @ 9

155 x 10 @ 9+

Close Grip Lat Pulldown

200 x 8 x 3

cable abs

overhead shrugs

Bench Assistance

Elbow pains acted up again today. I think all the squatting from Monday (especially band resisted) is the main cause. Will we have access to the safety squat bar on Monday?

Standing press
125 x 3
135 x 3 @8
145 x 3 @9
155 x 2 @10

Bent over rows
235 x 8
255 x 8
265 x 8
275 x 8

Dumbbell bench
70s x 8
75s x 8
80s x 6+1fail

Lat pulldowns (didn't have a dip belt for weighted pullups)
240 x 5, 5, 5

Finished with 3 sets of GHR abs and light hammer curls.

Full Body Training. Friday, 12/31/10.

Good Mornings 3x5 (belted)
145
165
185 --> P.R.!!!

Low Box Squats 3x5 (belted)
135
135
135
-> with box low enough so hips ~ 4 inches below knees

Push Press 3x5 (belted)
85
85
85

Incline Dumbbell Bench 3x5
50s
50s
50s

Weighted Hammer Grip Pullups 3x5
-> all with a plate (45 lbs)

Semi Bent Over Rows 3x4
-> all with 135 lbs

Pause Cable Abs 3 x 3 @ (3 sec)
-> all at 105 lbs

Bench Assistance. Friday, 12/24/10.

Standing Press (belted)
95x3
85x4
85x3+f
85x4

Floor Press 4x5
135
135
135
135

Dips 4x8 BW

Wide-Grip Pullups 4x6 BW

Semi Bent Over Rows 4x4
135
135
135
135

Barbell Forearm Grip holds 3 x (10 sec.)
315
315
315

Cherry Pickers 4x20
50
50
40
40

One Arm Rear Delt Flys 3x12
15
15
15

Cable Abs 4x3
110
110
110

(2) Banded Rotator Cuff Exercises 3x10 (each)

(2) Wrist Strengthening Exercises 3x10 (each)
-> with 8 lb weights

Bench Assistance. Friday, 12/10/10.

Standing Press 4x5 (belted)
85x4 (tough)
75
80
80

Floor Press 4x5
135 --> P.R.!!!!
135
135
135x4+f

Dips 4x8 BW
-> (to just above/around parallel so as not to aggravate elbows)

Wide-Grip Pullups 4x6 BW

Semi Bent Over Rows 4x5
115
115
115
115

Preacher Curls (Inner Grip) 3x8
50
50
50

Forearm Grip Holds 3 x (10 sec.)
3+1/2 plates each side
3+1/2 plates each side
3+1/2 plates each side
-> on shrug machine

Bench Accessory. Friday, 12/3/10.

Incline Bench 4x5 (with hands just inside rings)
125
125
125
115

Shoulder Press 4x5
75
75
75
75

Dips (Bodyweight)
6 reps
6 reps
6 reps
10 reps (elbows alright)

Wide-Grip Pullups 4x6 BW

Semi-Bent Over Rows 4x5
-> all @ 115

**** (CHOSE NOT TO DO MY FOREARM HOLDS. BODY FEELING PRETTY FATIGUED. GRIP AND HAND CALLUSES FEELING INCREDIBLY WORN FROM BANDED DEADS AND STIFF-LEGS YESTERDAY) ****

RACK PULLS 405 X 3 AT BODY WEIGHT 137. friday, 11/26/10.

Rack Pulls/ Deadlifts Off Blocks
405x1
405x3 --> P.R.!!!!!!
405x3
405x2
-> all belted, with rack pins just below knees.

Barbell Shrugs 3x5 (belted)
-> all @ 315

Good Mornings 3x5 (belted)
-> all @ 135

Stiff-Leg Deadlifts (belted)
225x8
275x5

Semi Close-Grip Incline Bench 4x5
-> with hands just inside rings
115
115
115
125 (easier than expected, controlled weight and stayed tight)

Standing Press 4x5 (belted)
-> all @ 80

Tricep Pullaparts 3x15, burnout
70x15
70x15
70x15
50x20

Wide-Grip Pullups 4x5 BW

Semi Bent-Over Rows 4x5
-> all @ 115

Preacher Curls (Open Grip) 3x10
-> with easy curl bar + 10s = 50 lbs ?

Cable Abs 4x3
110 --> P.R.!!!
100
100
100

One Arm Rear Delt Flys 3x10
-> all with 15 lb dumbell

Weighted Cherry Pickers (Core)
50x10
35x20
35x20
35x26

Front Delt Raises 3x10
-> with 15 lb dumbells

Lateral Delt Raises 3x8
-> with 10 lb dumbells

Forearm Grip Holds 3 x (10 sec.)
-> with 3 plates on each side of shrug machine

Forearm Wrist Flips 3x20
-> all @ 100 lbs

(2) Light Rotator Cuff Exercises 3x10
-> with 5 lb weights

Bench - Heavy Triples. Tuesday, 11/23/10.

Bench 3x3 (touch & go)
135 = 82% of max
145 = 88% of max
145 = 88% of max
-> wanted to go up but the weight felt heavy so I wanted to make sure I hit the sets/reps instead of fail heavier.

Close-Grip Bench 4x5 (touch & go)
105
115
115
115

Close-Grip Floor Press 4x3
115
115
115
115

Standing Press 3x5
75
75
75

Hammer-Chin Pullups 4x6 BW

Semi Bent-Over Rows 4x5
115
115
115
115

Preacher Curls (Inner Grip)
50x7
50x7
50x5 (started laughing hearing these 2 guys talk in a different language which sounded hilarious haha, this messed up my set. I think I could have got 9 reps).

Forearm Grip Holds (on shrug machine) 3 x 10 sec. holds
-> all at 3 and a half plates on each side

(2) Light Rotator Cuff Work 2x10
-> each with 5 lb weights

One-Arm Rear Delt Flys 3x10
-> all with 15 lb dumbell, short rest

**** WEIGH-IN: 140 LBS BODY WEIGHT ****

Bench Accessory. Saturday, 11/20/10.

Close-Grip Incline Bench 4x5
115
115
115
115 (tough)

Shoulder Press 4x5
85
80x4+f
75
70
-> shoulders fatigued.

Body weight Dips
8 reps
7 reps
6 reps + fail
5 reps + fail
-> triceps fatigued.

Wide-Grip Pullups
7 reps BW
7 reps BW
7 reps BW
5 reps BW

Semi Bent-Over Rows 4x5
115
115
115
115

Preacher Curls (Open Grip)
50x5
50x4+f
50x3+f
-> this was way harder than it should have been.

Forearm Grip Holds (on Shrug Machine)
3 & 1/2 plates on each side x 10 second hold
4 plates on each side x 10 second hold
4 plates on each side x 10 second hold

(2) Light Rotator Cuff Exercises 3x8
-> just with the 5 lb weights