Luke 8-21-11 Press(ed for time)

Did this workout on my way home from Lauren's before supper

Standing Pin Press (bar started between mouth and chin)
115 x 3 @ 8+
125 x 3 @ 9+
135 x 3 @ 10-

Pause Bench with self imposed pause
135 x 5
155 x 5 @ 8
175 x 5 @ 10-

One Arm Cable Row

100 x 6 per arm

120 x 6 per arm

140 x 6 per arm grip was getting hard

superset with triceps pushdowns

130 x 10,13,12

Luke 8-12-11 Press

Standing Pin Press (Pins below eye level)

105 x 5 @ 8-

125 x 5 @ 10-

125 x 5 @ 10-

125 x 5 @ 10

Seated Dumbbell Shoulder Press (same ROM as standing pin press)

55's x 8

60's x 8 PR

Pause Bench (with 3 second Chase count)

155 x 5 @ 9

175 x 3 @ 10-

Low Cable Row

180 x 8

210 x 8

240 x 8

270 x 6

300 x 3 PR this was the entire stack. getting into the starting position felt like a heavy deadlift

Pull Ups / Dips superset

BW + 45 x 5,5,5 / 8,12,10 (pull ups were dead hang)

Hammer Curls

35's x 8 x 3

Abs

Triceps Pushdowns

130 x 10 x 2

Shrugs (because friends were doing them. super hard after shrugs and deadlifts)

275 x 10 hook grip

315 x 6 hook grip

405 x 10 straps

Bench Assistance Study Break 5/29/11

Overhead Press
125 x 5 @8
135 x 5 @9
145 x 5 @10

My version of tricep deth; see previous blog entries.
3 sets

Arnold Press
50 x 8 x 4

Flyes
4 sets of 10

Superset inverted rows & Tricep Pull downs
4 sets each

Superset Close-grip lat pull downs & Hammer Curls
4 sets each

Ball Bridges

Bench Singles

Bench (brief pause)

225 x 1 @9-

240 x 1 @10 (PR)

Wanted to try 245 today but I think that would've just been greedy. Next time.

Reverse band bench (pin 6 w/ oranges)

note: oranges have more tension than purples

225 x 5

235 x 5

245 x 5, 5

Light banded pushdowns

3 sets of 20-30

ss'ed w/ Neutral grip pullups

BW x 20, 15, 15

Finished with 3 sets of ball rotations and 3 sets of scap pushups.

Luke 5-20-11 Press

Standing Press

105 x 5

115 x 5 @ 10-

125 x 4+ fail

115 x 5 @ 9

125 x 4 + fail, closer than first 125 set

Triceps Death (chest, 10, yoga block sides for 25 reps total)

135

135 close grip

145

Arnold Press

45's x 8

45's x 6

40's x 8

Triceps Pushdown superset with Face Pulls

130-150, 100-60

Dumbbell Rows superset with Curls

95's, 40's

Bench Assistance 5/14/2011

Standing Press
135 x 5
135 x 5
135 x 5
135 x 5
This was harder than it should have been. But then again, my back was fried and it was 8am.

Tricep Death
I put a 25lb plate on each side of the bar and three 10lb on top. I then benched it close grip with 155 x 5, 135 x 5, 115 x 5 and then 95 x 5. I did three sets of this and my triceps were fried.

Arnold Press
50's x 8
50's x 8
50's x 8
50's x 8

Flyes
4 sets of 8

Supersetted Inverted Rows and Tricep pull downs
4 sets of 10-15 each.

Supersetted Preacher Curl Machine & Chest Supported Rows
4 sets of 10 each

Luke 5-14-11 Press

Went to foothill gym in Monrovia which has no squat rack, but dumbbells go up to 150. A bodybuilder owns it. I went by myself after Lauren's family grad party and I had a few drinks which made my workout less productive.

Standing Press

105 x 5 @ 8

115 x 5 @ 9

125 x 2 + fail... not enough energy to press through sticking point

115 x 5 @ 10

Arnold Press

35's x 8

45's x 8

50's x 8

50's x 5

Triceps Pushdown

150 x 15 x 4

superset with Dumbbell Rows

100 x 6 per arm

120 x 6 per arm

120 x 6 per arm (added straps) better than previous set

150 x 4 per arm, no much ROM

Biceps

Flyes

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

Luke 4-15-11 Press

Push Press from hang clean

135 x 3

135 x 3

145 x 3

145 x 3

Bent Over Rows

205 x 8

225 x 5

245 x 3

265 x 3

275 x 3 PR

Close Grip Pin Press (bench was lower than last week, same pin)

185 x 5

205 x 5 x 3 the last rep of each set was a grinder

Hammer Curls

35's x 8, 8, 10, 10

Triceps Pushdown

130 x 10

150 x 10 x 2

Cable Row

180 x 8

200 x 8 x 2

I just realized I've failed almost every day this week

Push press

135 x 3

145 x 3

145 x f+2

155 x 3

165 x 1+f (PR)

135 x 3

Barbell row

225 x 3

235 x 3 x 4

Decline bench,

155 x 5

165 x 5

175 x 5

dips,

BW x 10

BW x 12 x 2

tricep pushdowns giant set

Cable rows

220 x 5 x 4

pump pump pump pump stuff

Dat dere sarcoplasmic hypertrophy

Bench

135 x 10 x 4

135 x 8

Flyes,

35 x 8 x 4

lat raises superset

20 x 8 x 4

Tricep pushdown,

120 x 8 x 2

130 x 8 x 2

lat pulldown,

180 x 8 x 4

preacher curl reallybig set

50 x 10 x 4

Good mornings

225 x 10

245 x 8

245 x 10 x 2

Cleans

130-something x 5 x 5

Lunges

135 x 8 x 3

Leg press, calf raise superset

Light Bench

Bench

135 x 10

145 x 10

155 x 10, 9

Pushdowns

3 light sets

Pullups

BW x 26 <---the only up-side of my weight loss

Incline curls

30s x 10, 10

Luke 2-8-11 Bench

Bench with full commands

195 x 1 @ 8.5

195 x 1 @ 8.5

210 x 1 @ 9.5

Pause Bench with 3 second Nick O count

175 x 3 @ 9

185 x 3 @ 10

185 x 3 @ 10

Triceps Pushdown

130 x 10

140 x 10

150 x 10 x 2

Barbell Shrugs

225 x 10

315 x 10

405 x 6

435 x 3

superset with wide grip pull ups

BW x 20, 16, 16

Cable Rows on the machine with 2 handles

160 x 10

180 x 10

200 x 10

140 x 10

The Gripper

This is why shirted bench is so fun.

Bench (shirted)

(2 board) 225 x 1

(1 board) 225 x 1

(no board)

225 x 1 -came down too low on my chest

255 x 1 -too low again

255 x fail <--dumped the bar towards my neck on the way up, but luckily Dave set the pins at the height exactly half an inch above my neck. Thanks Dave <3

255 x 1 -came down a little higher, but came up slow

255 x 1 -probably my best rep of the day, hopefully would have passed in a meet

Banded pushdowns (purples)

25lbs x 3 sets of 15

Lat pulldowns

200 x 10

220 x 8

240 x 8

250 x 5+Ryan sabotaged the set by trying to make me stop swinging.

Machine shrugs

10 plates x 15

12 plates x 12

14 plates x 6

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

Bench

Bench (w/ Katana)

(3 board) 225 x 3

(2 board) 245 x 3

(1 board) 245 x 2

(no board) 255 x fail -lost tightness at the bottom

255 x 1, 1 -Both were brought down a little low on my chest.

Need to still work on bringing the bar down faster and in the right groove.

Banded pushdowns (mini)

15lbs x 50

20lbs x 30, 30, 30

Lat pulldowns

210 x 8

220 x 8

230 x 8

240 x 8

Machine shrugs

10 plates x 15

12 plates x 15 (w/ straps)

14 plates x 12 (w/ straps)

Finished with 3 sets of GHR abs, 3 sets of rotator cuff pushups, and 3 sets of concentration curls

Bench

Bench (brief pause)

185 x 5

175 x 5, 5

Tried to save energy for shirt work.

Bench (w/ Katana)

(3 board)

245 x 2

(2 board)

245 x 2

265 x 2, 2

Shirted bench felt much better this week. I soaked the shirt in water before putting it on and put on the sleeves with the Katana logo closer to the outside of my arm (which is supposed to make it fit looser). Need to remember to not lift my head off the bench and come down as quickly as possible with the bar. Elbows still hurt afterwards, but by now this is expected.

Pushdowns

Miniband + 50 x 4 sets of 10

Miniband + 20-25 x 2 sets of 20

These made my elbows feel better (along with ibuprofen).

Lat pulldowns

200 x 4 sets of 10

Machine shrugs

10 plates x 15, 15, 12, 12

Finished with hammer curls, ghr abs, and some rotator cuff pushups (?)

Bench Assistance. Friday, 10/22/10.

Extra Long Pause Bench 4x3 (with 3-second pauses)
135
135
135
135

Incline Bench 4x8 (with pauses)
105
95
95
95

Tricep Pushdowns 3x15 (with pauses)
60
70
80

Pullover Machine 4x12
140
140
140
140

Condor Shoulder Raises 4x15
10s
10s
10s
10s

LIGHT Pec Deck Flys 3x12
60
60
60

LIGHT Hammer Curls 3x12
10s
10s
10s

Weighted Situps
10lb x 12
10lb x 12 + BW x 8

10.15.10--Bench 2

Pause Bench (3 second pause):
135x3x2
145x3 PR

Incline Bench:
95x8
115x6
115x5x2

Triceps Pushdown:
70x10x3

Wide Grip Weight Assisted Pullups:
BW-40x8
BW-58x8x2

Abs:
3 sets roman chair, 2 sets crunches

PNF Stretching

Bench Assistance. Friday, 10/8/10

Extra Long Pause Bench 5x3
135
135
135
135
135

Shoulder Pin Press
75x5 @ 8
85x4 @ 10
75x6 @ 10

Tricep Pushdowns
60x20
60x20
60x25

Weighted Pullups 3x5
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5

Hammer Curls
25s x 15
25s x 10
25s x 10 + fail

Medicine Ball Throws (Core)
3 sets till failure

PNF Stretching

**** WEIGH-IN: BODY WEIGHT @ 136 LBS ****

Bench Assistance. Friday, 10-1-10

Extra Long Pause Bench
-> 3-second pauses
135x3 @ 10
135x2 + fail @ 10
125x3 @ 10

Incline Bench 4x5 (with pauses)
105 @ 9
105 @ 9
105 @ 9
105 @ 9

Tricep Pullaparts
60x10
70x10
70x10
50x27
-> first 3 sets using the "fat gripz" handles

Wide grip Pullups
10 BW
10 BW
10 BW

Preacher Curls
40x8
35x6
30x11 + fail

Dumbell Pullovers
50x10
50x10
50x13 + 2/3 failed reps (lat/tricep burn major)

PNF Stretching