Bench Assistance. Saturday, 5/7/11.

Shoulder Press 4x3
95, 95, 95, 95

Dumbbell Bench 4x8
50s, 50s, 50s, 45s

Weighted Pullups 4x3
BW+45, BW+45, BW+45, BW+45

One Arm Rows 4x3 (each arm)
85db, 85db, 85db, 85db

Assisted Dips
-> all w/ level "6" of help:
19 reps + f, 13 reps + f, 15 reps + f

Twisting Dumbbell Curls
-> all w/ 20s:
22 reps + f, 12 reps + f, 10 reps + f

Power Upward Raises (hammer grip)
-> all w/ 20s:
22 reps + f, 13 reps + f, 11 reps + f

Halbert Raises (low incline)
20s x 10, 20s x 8, 20s x 8+f

One Arm Power Rear Delt Flys 2x20
-> all w/ 20s

Bench Assistance. Friday, 4/29/11.

**** (LEFT WRIST STILL BOTHERING ME SOMEWHAT FROM THE MINOR STRAIN WHEN I TWEAKED IT WHILE DUMBBELL BENCHING LAST FRIDAY ... PRESSING TODAY FELT ALRIGHT THOUGH) ****

Shoulder Press 4x4
85, 95, 95, 95

Dumbbell Bench 4x8
50s, 50s, 50s, 50s
-> (left wrist feeling alright)

Rolling Tricep Extensions
22.5s x 8, 22.5s x 7, 22.5s x 13 (w/ rests on shoulders)

... (then a mini body building session, I'll be honest haha) ...

Assisted Dips
-> all w/ level "8" of assistance:
27 reps + f, 19 reps + f, 15 reps + f

Halbert Raises
-> all/ 12s:
(first on low incline): 20 reps + f, 16 reps + f
(then on steeper incline): 11 reps + f, 10 reps + f

Rear Delt Flys
-> all while laying on bench
(w/ elbows bench slightly): 12s x 8, 12s x 10+f, 12s x 10+f
(w/ straight arms): 5s x 21+f, 5s x 17+f

Seated Upward Shoulder Raises
12s x 12+f, 12s x 9+f, 12s x 8+f

Incline Flys
12s x 16+f, 12s x 12+f, 12s x 11+f

Seated Lateral Raises
12s x 6+f, 12s x 5+f, 12s x 5+f

**** (DID WARM-UP & STRETCHING + COOL-DOWN) ****

5x5 Bench. Tuesday, 4/19/11.

Bench 5x5 (touch & go)
145, 145, 145, 135, 135

3-Board Press 5x5
135, 135, 135, 135, 135

Incline Bench 2x5
115, 105
-> left elbow clicking so I stopped early

Weighted Pullups 3x4
BW+45, BW+45, BW+45

One Arm Rows 4x4 ea
70db, 80db, 90db, 80db

Upward Shoulder Raises 3x6
-> explosive up w/ leg drive on way up & controlled negative down
-> all w/ 35 plate

Rear Delt Flys 3x7
-> while laying down on bench
-> all w/ 10s

**** (TODAY WASN'T QUITE THE BENCH SESSION I WAS HOPING FOR. HAD TO DO A LITTLE LESS WEIGHT THAN I SHOULD HAVE BEEN LIFTING JUST TO GET THE WORK IN. I'LL GET IT NEXT TIME.) ****

+15 lb Bench PR!!! (bench singles). Tuesday, 4/12/11.

Bench 3x1 (touch & go)
170 --> P.R.!!!
175 --> P.R.!!!!! (w/ good form too)
180 --> P.R.!!!!!!!! (this is a 15 lb PR!!! I completely lifted my butt up during the lift, but I'm very happy that I got the weight up)!

**** (NOTE: THIS WAS W/ BENCH GRIP OF RING FINGERS ON THE RINGS ON THE BAR) ****

Pause Bench 3 x 3 @ (3 sec.)
135, 135, 135

Incline Bench
135x2+f (-> failed about halfway up)
135x2
135x3 (-> this is close to, or ties, my old incline PR)
95x14+f

**** (NOTE: RIGHT ELBOW TUCKS WELL BUT MY LEFT ARM KEEPS FLARING) ****

Weighted Pullups 3x6
BW+35, BW+35, BW+25

One Arm Rows 4x6 ea
-> all w/ 60 db

Dip Machine 3x20
100, 100, 80

Bicep Curls (outer open grip) 3x20
40 bb, 40 bb, 30 bb

Rear Delts 3x10
-> all w/ 15s (while lying down on bench)

Upward Shoulder Raises (w/ palms up) 3x8
-> all w/ 15s

**** (BODY WEIGHT @ 137 LBS) ****