10.21.11--Bench

Bench Press:
165@8 (this was still a warmup, I guess)
185@9-
190@9-
195@9
200@10-
205xf SOOOOOOOOOOO close. needed probably only one more inch to activate the triceps and allow for my fairly automatic lockout to finish the lift. I will hit this weight next time I go for it.

Incline Press:
115x8@9
135x6@10-
145x5@10

Decline Press:
155x5@9
165x5@9+
175x5@10-

Isolateral Wide Grip Press
Isolateral Incline Press
I feel like the isolateral presses are helping my weakness off the chest a lot actually. I would recommend incorporating this more into cycles for people who struggle off the chest (normal people), though the weirdos who only struggle with lockout probably could benefit from this too.
Shoulder Press Machine
Shoulder Raises Machine
Flyes Machine
Triceps Pushdowns

11/12/11--Bench

Bench Press:
165x3@9-
175x3@9
180x3@9+
185x3@9+ This felt really good, could've hit it for a 4th rep, but decided to save it for 190
190x1+f Completely the opposite of the 4th set. Didn't stay tight, exerted all my energy getting that first rep up.

Iso Lateral Wide Grip Press
3 sets starting at 1 plate on each side and working up to 2 plates and a quarter

Incline Bench:
115x8@10- (triceps pretty gassed at this point)
135x5@10
135x5@10

Iso Lateral Incline Bench
3 sets starting at 1 plate each side and working up to 2 plates

Machine Flyes
Shoulder Press Machine
Shoulder Lateral Raises
Machine Shrugs
Triceps Extensions

8.24.11-Bench

Bench Press:
warmups
155x3@9-
165x3@9+
170x3@10
170x3@10- (this one felt easier for whatever reason)
175x2+f, would've gotten it had I gone for it on my 4 set, but not enough left in the tank to grind it out

Incline Press:
95x8@9
115x8@9+
125x8@10+, any more weight or reps I wouldn't have gotten it

Various machines to work triceps, chest, and shoulders

7.23.10--Bench

I woke up and my ankle was still super swollen, so I went to the doctor to get advice. He took xrays, which showed no tear or broken bones, just my ligament got stretched, so it'll take another 5 weeks to fully heal. No sports or lifting that could aggravate it. Upper body, hip adductors, hip abductors, leg raises all okay.

Bench Press:
warmups
145x3x4

Close Grip Bench Press:
115x5x2

Overhead Tricep Extensions:
12x10 (each arm)x3
supersetted with Wrist Curls:
12x30 (each arm)x3

Shoulder Press Machine:
50x10
60x7

Weigh In:
159.5 lbs

Incline Bench and Shoulders. Wednesday 6/23/10

Incline Bench 3x5
115 with pauses (on upper chest)
125x4 + fail (bringing bar to 1 inch above upper chest)
125x4 + fail (bringing bar to 1 inch above upper chest)
-> "fails" were with minimal help
-> TALKING WITH ANOTHER PERSON AT THE GYM, HE TOLD ME HOW BRINGING THE BAR DOWN TO MY UPPER CHEST PUTS A LOT OF UNNECESSARY TENSION ON MY SHOULDERS AND BY BRINGING THE BAR TO JUST 1 INCH ABOVE MY UPPER CHEST WHICH ACTUALLY IS A LOT EASIER ON BOTH OF MY SHOULDERS AND STILL SEEMS TO ALLOW MY CHEST TO STILL DO A LOT OF WORK (AND I CAN DO A LITTLE MORE WEIGHT!! HAHA!!).

Incline Dumbell Bench
45s x 5
50s x 5
45s x 7
-> bringing dumbells to about 1 inch above chest

Shoulder Press Machine
-> all sets slow and controlled with hammer grip hold
90x7
90x7
90x7

Lateral Shoulder Raises
12s x 7
12s x 7
-> with dumbells

Front Shoulder Raises
12s x 9
12s x 9
-> with dumbells

Shoulder Press
-> 1 set until failure with the bar (45lbs) until failure (16 reps)

Banded Tricep Work
4 sets of 12 reps