Bench Assistance

Didn't make it to the gym thurs-saturday to get the deadlift workout in :(

Incline Dumbbell Bench:

95 x 3

105 x 3

115 x 3 @ 9+

120 x 3 @ 10+

The 120s were much harder that 115s, but I'm still pretty pleased I could do 240 on this.

Dumbbell Shoulder Press:

70 x 8

80 x 8

90 x 8

Dumbbell Bench:

90 x 8

95 x 8 @ 10-

100 x 8 @ 10

My form is all over the place on these due to my shoulder still mending.

Pull ups:

bw x 15, 8, 8

Wide-grip cable row

200? x 10, 10, 10

Used the rusty cable machine at 4-star. who knows what resistance the machine alone adds, haha.

Incline Curls:

30 x 10

40 x 8

50 x 4

Finished with some rotator cuff work.

Luke 9-17-11 Bench Assist

Incline Bench

165 x 5 @ 9+

170 x 5 @ 10 PR

170 x 5 @ 10 spotter touched bar on last 2 reps

I think I was weaker than expected because of sitting in the sun at the football game

Dumbbell Shoulder Press

50's x 8

55's x 8

60's x 8

Dumbbell Bench

60's x 8

75's x 8

80's x 8 (had help up for 1st rep)

Wide Grip Cable Row SS1

150 x 8

180 x 8

200 x 8

220 x 8

Close Grip Lat Pulldown SS1

200 x 8

220 x 8

240 x 6

Scap Pull Ups SS1

Biceps Abs superset

Bench Assistance

Incline Bench:

225 x 5 @ 10-, 10, 10

Oof these were hard

Shoulder Press:

65 x 8

70 x 8

75 x 8

Dumbbell bench:

95 x 8, 8, 8 @ 10, 10, 10-

These were much harder than i expected due to my triceps being gassed.

Wide-grip lat pull down:

250 x 8, 12

270 x 8

Wide-grip cable row:

150 x 10

160 x 10

200 x 10 @ 8

Easier than i thought

Scap pull ups hurt, so I switched to overhead shrug.

Finished with incline curls and ball bridges with the bosu ball, which was much harder.

Luke 9-4-11 LA's 230th B-day

Worked out at 24 hour fitness in Costa Mesa/Newport Beach with Lauren.

Incline Bench

135 x 8 @ 8

145 x 8 @ 9-

155 x 8 @ 10- PR

Dumbbell Shoulder Press

50's x 8

55's x 8

60's x 8

Dumbbell Bench

75's x 5 really hard to get up, also hard as 3rd exercise

70's x 8

70's x 7

Wide Grip Cable Row (neutral grip) SS1

120 x 6

140 x 6

160 x 6

180 x 6

200 x 6

Lat Pulldown SS1

180 x 5

200 x 5

210 x 5

220 x 5

Scap Pull Ups SS1

BW x 10-12 x 4

Incline Sit Ups SS2

BW x 10 x 4

Preacher Curls SS2

75 x 8,10,10,8

Yep

Dreadlift

385 x 3 x 3

385 x 2.7

Rack pulls

385 x 1

huh

Shrugs

315 x 8 x 3

GHRs

Incline bench

135 x 8

140 x 8

145 x 8

My wrist is back!

Dumbbell shoulder press

50 x 8 x 2

50 x 6

Neutral grip dumbbell bench

55 x 8 x 3

Lat pulldown

180 x 5

190 x 5

200 x 5 x 2

wide grip cable row

190 x 5

200 x 5

210 x 5 x 3

scap pull ups giant set

bicepsual

Bench Assistance 1/28/2011

Overhead Press
135 x 5
145 x 5
150 x 5 PR 5 lbs
140 x 5

2-Board (found reliable spotters)
225 x 3
235 x 3
235 x 3
235 x 3
235 x 3
Every set felt hard

Dumbbell Press
3 sets of 9 w/ 75's

Supersetted with Close Grip Pull Ups
x16, x12, x10

Wide Grip Cable Rows
3 sets of 8-10

Conditioning
High Box Jumps, Burpees, Slams & Jumproping

Bench Assistance

Didn't sleep much the night before due to work, but didn't anticipate how lethargic I felt until I started benching.

2-board:
315 x 3
325 x 5, 5, 5 @ 8+ - 9

Pin Press:
225 x 5
235 x 5
245 x 5 @ 9
255 x 5 @ 10

Supersetted with wide-grip bent over rows.

Finished with a superset of banded curls, and triceps pushdowns. Then hamstring stretching and crunches.

Upper Back

12/3/08

T-Bar Rows

50kgs + 2 plates x 8

50kgs + 3 plates x 8

50kgs + 3 plates  + 10lbs x 8

50kgs + 3 plates + 25lbs x 6

I get a lot out of this exercise, but I feel like I could have pushed myself harder in terms of reps.

Wide Rows

130 x 8

140 x 8

150 x 7

Face Pulls

double banded purples x 4 sets

Close Grip Lat Pulldown

130 x 15

150 x 8

170 x 8

180 x 6

Upper Back: The Archening

T-bar Rows:
I promised myself I wouldn't go heavy, so as not to aggravate the nerve. This ended up turning into someone giving me a spot up.

285 x 10
330 x 10
375 x 8

Felt ok, but not good

Ultra-wide Rows:
Goal was the work the muscles that support the bench arch by reseting and arching for every rep.

220 x 10
230 x 10
240 x 10
200 x 10

Back wasn't feeling so good as I went up, which is why I just didn't rack it to begin with.

Close-grip pull downs:
250 x 8 (ow)
250 x 10 (still ow)
250 x 8 (enough already)
200 x 10 (super strict)

I figured out that it's the leaning back that aggravates the nerve, so I just need to stay super strict.

(these were done in between)
Face Pulls:
purples x failure, 2 sets
purples + 1 green loop x failure, 3 sets

Hammer Curls:
50 x 10
70 x 8
80 x 6
80 x 5

Superset with:
Incline Curls:
35 x 10
35 x 10
35 x 8
35 x 10


Due to the massive supersetting, we finished all of this in like 80 minutes. Once my nerve heals up, I want to work on heavier t-bar rows and bent-over rows to beef up my shoulder girdle. It's not a weak-point, specifically, but I really haven't been training it as hard as the other muscles for my deadlift. The plan is to hit it hard on alternate weeks while doing block-pulls on the other weeks.