Luke 1-24-12 Bench

Bench in my katana

225 x 3 board, 2 board, chest

225 x 2

235 x 1 PR slow ass lockout

225 x fail, fail with belt on

2 board in shirt

235 x 3

245 x 3 PR

Ultra Wide Grip Bench

155 x 8 x 3

Pendlays

135 x 5

155 x 5

175 x 5

Close Grip Lat Pulldown chinups grip

200 x 5

stack (250) x 5, 4

Triceps Pushdowns

stack (150) x 15 x 3

Shrugs

Ab Wheel

Luke Bench 1-17-12

used Greg's 42 super Katana... still suck at shirt

Bench

205 x 3board, 2 board, chest

225 x 2 board, chest x 2 PR

225 x fail

2 board press

195 x 3

205 x 3

215 x 3

ultra wide grip bench

135 x 10

155 x 8

165 x 8

Pendlay Rows

185 x 3 x 2

Weighted Chin Ups

BW + 45 x 5

BW + 90 x 4

BW + 70 x 5

Triceps

Abs

02/16/10 Bench

Ultra-wide Pause Bench:
205 x 5 @7.5
215 x 5 @8
225 x 4 @9
215 x 5 @8.5
205 x 5 @8.5
205 x 5 @8.5

Floor Press:
205 x 5 @7
225 x 5 @8
225 x 5 @8
235 x 3 @10
225 x 3 @9

DB OH Press:
65 x 8
70 x 5
70 x 5
55 x 10

Chest-Supported Rows

Bench

5/2/09

Ultra-Wide Grip Bench

185 x 3

195 x 3

205 x 3

215 x 2 + 1 fail

Incline Dumbbell

50 x 8

55 x 8

60 x 6

60 x 7

Skullcrushers

70 x 8

70 x 8

80 x 5

80 x 6

Iso-Lateral Front Lat Pulldown

4 plates x 3 sets x 6 reps

Dips

BW x 20

BW x 21

BW x 15

ME Bench

Ultra-wide grip bench:
(no pausing)
225 x 5
275 x 3
295 x 3 (easy)
315 x 2 + 1 fail (almost got it)

Incline dumbbell:
85 x 10
95 x 10, 3 sets

these were a joke. meant to do the barbell, but it was taken.

Skullcruzherz:
120 x 10
140 x 10
150 x 10
170 x 6

Finished with a superset of bodyweight dips til failure + iso-lateral front lat pull downs (machine pull ups; not joking about the name...), and then cable abs.

RE Bench

Ultra-wide grip Bench:
used an illegally wide grip; still paused; still taking my time to perfect the beat

225 x 8
245 x 8
255 x 7
265 x 5 + 1 fail

My sticking point feels much better the wider I go. It seems like I am able to power through it much more easily. I'm not sure if this is due to the shortened ROM (which shortens the sticking range), of it has something to do with the the change in muscle emphasis. I might try doing more of these later to see.

Closed grip:
paused; i can join the party too

225 x 5
225 x 5
235 x 4
235 x 4 + 1 fail

I need to do more of these. I get stuck so easily, so it really is a good way for me to address my strength imbalance.

Seated Military Press:
135 x 10
155 x 8
155 x 5 + 1 fail
135 x 7 + 1 fail

exhaustion sets in...

Seated Flyes:
90 x 10
100 x 10
110 x 8
120 x 6, (strip set) 90/60/40

Felt pretty good today. Lower back is still mildly sprained. My left wrist also hurts badly. It hurt to even pick up just the bar at first. Wrist wraps fixed it, but it has me a little concerned. Not sure what I did to tweak it.

ME Bench

Woke up at 9:15 when I was supposed to be at the gym at 9. I made it by 9:30 but I was half awake for a while.

Bench Press w/ shirt:
275 x 1
315 x 1
365 x 1
375 x 1 (PR)

I felt so asleep for this, haha. 375 wasn't too bad but I think my butt may have come up a little. I'll need to practice for not doing that.

Floor Press:
225 x 5
275 x 3
315 x fail
305 x 1

Perhaps my floor press max is about the same as my raw bench max. That's kind of sad :[

ultra-wide bench press w/ the fat bar:
225 x 5
275 x 5

This felt horrible on my wrists. I thought the fat bar would be easier (as it is normally), but the wide grip made my hand position much more awkward.

parallel-grip dumbbell bench press:

90 x 8
100 x 6
100 x 5
100 x 4


Finished with 4 supersets of preacher curls and those hanging reverse shrug for posture.