Bench Assistance

(on Saturday)

Standing Press:

185 x 1

205 x 1

225 x 1 @ 10

too busy to get the full workout in.

(on Sunday)

Went light since I need to do regular bench on Tuesday.

Incline Dumbbell Bench:

90 x 8

95 x 8

100 x 8

Not sure how I got so strong on these?

Dumbbell Triceps Extensions:

30 x 10

40 x 10

50 x 8 (PR?)

Pull ups:

bw x 15, 8, 10

Shrugs:

405 x 10

495 x 10, 8

It feels like I'm going to pass out after these sets.

Standing Curlzzz w/ EZ bar:

65 x 10

85 x 10, 10, 8

Finished with some overhead shrugs and rotator cuff work

12-25-09 Christmas Accessories

Standing Press

85x8

95x8 PR

105x6 PR had to lean to lock out last rep

115x2 PR new max

Standing Barbell Curls

85x7x2

Lateral Raises supersetted with frontal raises and dumbbell flyes.

and I did a bunch of finger curls with 10 pound plates for forearm grip strength.

In other news I ran into and talked to one of my friends from back home at a party. I told him I do powerlifting and he told me he's getting into body building. I asked him if he practices tanning, the application of oils, and posing. He said "No, well posing yeah."

Back and BICEPS!!!

wide grip lat pull downs

140x8

160x8

170x5

180x5 (Scott helped pull it down so I could get set)

cable rows

140x8

150x7

100x10

standing barbell curls

60x10x3

supersetted with overhand grip curls

60x10x2

40x10

Strength and Honor Curls (Hammer Curls toward opposite chest)

35x5x2 each arm

supersetted with Incline Curls

25x8

32.5x5

25x10

Forearm Curls

45x10x2 each arm

kcab

Latt Pull Downn:
250 x 10
295 x 8, 8, 7, 9

Pull Overs:
250 x 10
295 x 10
340 x 6, 5

Reverse Flyes:
205 x 10
250 x 10
280 x 8
295 x 6

Standing Curl:
w/ cambered barr

100 x 10
130 x 10
150 x 5
130 x 8

Finished with some cable abs. Lower back feels 95% on theses, which is a good improvement.

I did some lats. Also, lats

Wide-grip pull ups:
(bw = 187?)
bw + 45 x 10
bw + 70 x 6
bw + 80 x 4 + 1 fail + 1 after rest
bw + 70 x 6

Cable Rows:
stack x 9, 8, 10, 9

lower back was the limiting factor in this. once it felt tired, I stopped to prevent injury.

(supersetta)
Pull-overs
270 x 10
315 x 10
360 x 10

Reverse Flyes:
190 x 9
205 x 8
220 x 7

Standing Cambered bar Curls:
80 x 10
120 x 4 (ughhh)
90 x 8
90 x 10 (after some rest)

Finished with cable abs. Hadn't done these in a while so they felt good. Everyone was sore from the ab wheel too. I think having people step on the wheel while you use it really makes a big difference. It's almost like ME every rep.

Unrelated: I am switching to eating chicken + rice for every lunch. This is a very scientific test of how what I eat for lunch affects my lifting and weight. but mostly weight.

RE Bench

1-board press:
all reps paused.

275 x 5
285 x 5
295 x 4 + 1 fail
305 x 2 + 1 fail

Felt pretty good on this. The difference between a 1-board and off the chest is apparently a lot for me. I may try alternating 1-board with regular bench to see if it will help my off-the-chest transition

Close-grip Bench:
pause reps still

225 x 5
225 x 5 (easier)
235 x 4 + 1 fail
225 x 5

I'm feeling much faster in the transition on these. Pausing still kills me though.

Standing Press:
135 x 7
135 x 8
135 x 7
135 x 7

Cable Triceps:
70 x 10
80 x 10
100 x 10
70(?) x 15

single-pulley so the weight was honest <3

Finished with some bicepz. I measured my unpumped arms at 17.25" a few days ago. rawk.

Upper Back

3/10/09

Wide Grip Lat Pulldown

120 x 10

130 x 8

140 x 6

150 x 4

Chest Supported Rows

90 x 5

115 x 5

135 x 3

Close/Neutral Grip Lat Pulldown

120 x 10

130 x 10

150 x 6

180 x 4

Rows

120 x 10

130 x 8

140 x 6

160 x 4

Reverse Flyes

90 x 10

115 x 8

130 x 6

145 x 4

Curls w/ EZ Bar

80 x 8

80 x 4

80 x 4

Abs

ME Bench

Incline Bench:
225 x 3
275 x 1
285 x 1
295 x 1
305 x fail

Not bad. I think that's a PR.

Close-grip Pin Presses
All I have here is my greens. The power rack here has no hooks for bands and I can't choke them on it, so I dragged over the 140s. I tried quadding them, but I couldn't get the bare more than a few inches off the pins(!), so I went just with choking the bands off the dumbbell. maybe 30-40lbs at the top?

The pins were set to 1" above my chest.

135 x 10
185 x 8
225 x 5
235 x 5
245 x 4 + 1 fail

Seated Military Press:
The military rack here is really awkward to take the weight out of, and no was around to help, so I just set the on the safeties and started cold for each set.

135 x 10, 2 sets
155 x 8, 2 sets

My shoulders were exhausted by the 3rd and 4th sets. Perhaps the inclines did it?

(super set)
Reverse-grip cable extensions:
(single pulley cable)
70 x 10
80 x 10
90 x 10
100 x 10

Standing Curls:
(weight x reps per arm)
35 x 10
45 x 10
55 x 8

Finished with the hydraulic machine abs since I hadn't done those in lonnng while.

One legged upper back

The sciatic nerve strikes again. I'm going to the doctor tomorrow to get this business sorted out. The pain is constant and nearly everything aggravates it still. (pain hasn't gone up or down though, which I think is good) Hopefully it's something simple that can be fixed quickly. I've been stretching a lot too with piriformis streches and some deep lumbar stretches. When the pain hits, these regions seem to tighten up, which exacerbates the nerve. Stretching seems to temporarily improve the pain free range of motion, but as soon as I trigger it again, they tighten up. :(

Chest Supported Rows:
180 x 8
180 x 8
225 x 5
225 x 5
180 x 8

Fatbar Dumbbell Rows:
90 x 10, both hands
110 x 10 left, 8 right¹
110 x 8 left, 7 right
90 x 10, both hands

¹These did not feel good at all on my bad leg. I had to stop to let it settle which really detracted from the reps.

Pull overs:
225 x 10
270 x 10
315 x 10
315 x 7

(supersetted with)
Band Pull-Aparts:
12+ w/ purple
12+ w/ purple
10 w/ green
10 w/ green
10 w/ green

Brent wanted to do curls because he is our Biceps Coach

Standing Curls:
50 x 8
60 x 8
70 x 4

Thumbless Reverse Cambered Bar Curls Feet On Fire:
80 x 10
80 x 10
100 x 8

I had to deadlift these one legged. it was fun.