Back, Bench, and Shoulders. Wednesday, 9/1/10

Pullover Machine 4x5
180
180
180
180

Iso-Lateral Front Lat Pulldown Machine 4x5
-> with the close grip open bicep hold (thumbless grip)
70 lbs each side
80 lbs each side
90 lbs each side (2 plates) --> P.R.!!
90 lbs each side (2 plates)

One Arm (Twisting) Cable Row 3x8
-> thumbless grip
50 lbs x 8 each arm
60 lbs x 8 each arm
60 lbs x 8 each arm

Hammer Curls 1x12
-> one set of 27.5s x 12 reps each arm

**** (DID BACK WORKOUT BEFORE MY SHIFT AT WORK AND BENCH HERE AFTER WORK) ****

Bench 4x5 (with pauses)
125 --> P.R.!!
125
125
130 --> P.R.!!! (I could hit a plate for 5 reps with press calls for sure)

Standing Press 5x5
-> started out with 85 and it felt super heavy so I just dropped the weight and focused on form
65
65
70 (preset barbell)
70
70

Incline Dumbell Bench 4x8
45s
45s
45s
45s x 9

Dumbell Shoulder Press
35s x 5
27.5s x 8
27.5s x 8

Front Shoulder Raises 2x10
15s x 10
15s x 10

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

Rear Delt Flys
7.5s x 15
10s x 10

Tricep Pushdowns
-> 1 tiring set of 60 lbs x 40 reps to flush blood through muscles

Bench Day

10/14/08

Flat Bench

warm-up

Speed Bench

95 x 3 x 9

Stability Bench

30 lb dumbbells x 10

30 lb dumbbells x 12

40 lb dumbbells x 12 (failure)

40 lb dumbbells x 11 (failure)

Seated Dumbbell Military Press

45 x 8

45 x 8

50 x 5

50 x 5

Tricep Burnout

3 supersets cable pulldown + 8 dips

3 supersets cable pulldown + 7 dips

(probably could have gone for more dips)

Abs

4 sets of ab wheel

benching FE

Speed Bench
Quadded-minis
145 x 3, 9 sets

Stability Bench
50lb dumbbells off greens, 10 smooth reps
70lb dumbbells off greens, 6 wtf reps
"", 10 so-so reps
"", 12 ok reps

Military Press:
135 x 10
185 x 5
185 x 4
135 x 10 (barely)

Tricep burnout:
Tricep extensions 100 x 10, 70 x 8, 50 x ??; Dips: bodyweight x 8
Tricep extensions 100 x 10, 80 x 7, 60 x ??, 40 x ??; Dips: bodyweight x 15

Finished with 4 sets of ab-wheel