Tuesday, 6/9
Warmups
Face Pulls
105X15
150X15
Dumbbell Bench Press
50X8
75X6
115X14-4-2 20RP this sucks ass
75X20
Inverted Row
X10, feet supported
Negatives
3X4 seconds, Hammer Grip
1X2 seconds, Wide Grip
Lateral Raises
30X10
meant to do more here, but forgot…
“1.5 Rep” T-Bar Rows
1 plate X10
2 platesX5
3 platesX10
T-Bar Rows
5 platesX4
PJR Pullovers
90X14-7-4 25RP
Incline Dumbbell Curls
40X12-7-5 24RP
Hammer Curls
50X10
Dumbbell Fly
50X15
Lat Pulldown, palms facing
100X10 Nose to chest
~Weird workout, I don’t know what happened with the Dumbbell Bench, I got more reps on the first ‘set’ but dropped off from there, I know I was thinking a lot during the set. I also did face pulls before the set, that I don’t normally do, so that might be it too. I hate to switch out the exercise, but maybe it’s time. If I don’t beat 24RP next time I’ll switch to Incline DB and flat BB bench. I really did the 75X20 to punish myself because I knew I still had some left in the tank.
~Big PR in Incline Curl, which really surprised me.
~Also been walking every morning before breakfast this week, going to try to make that a habit on every day I’m able.
Friday, 6/12
Warmups
Incline Bench Press
135X8
225X12-5-2 19RP
Rack Chins
X10, knees bent
X8-5-4 17RP, feet supported
Dumbbell Shoulder Press
50X8
90X15
Machine Row
90X6
160X15
Dead-stop Skullcrushers
75X10
115X10-3-1 14RP
EZ Bar Curls
135X5 Cluster Set (30 seconds rest between reps)
75X15 STRICT, back against power rack
Hammer Curls
60X12
~Lowered the weight on Incline Bench, I seem to progress better with higher rep ranges so I’m going to give that a try before I move on to something else. I’d like to work my way back to 255 at 15-25RP, so we’ll see.
~I think I’m using a bit too much body english for Rack Chins, but I’ll see what happens with progression. Tried to keep negatives very strict on these.
~I think I used too much weight on the skullcrushers, so I will lower that next time and shoot for a higher rep range.
~I think I am going to start doing every barbell/EZ bar curl leaning on something from here on out, I felt it so much more in my biceps. I don’t know if I like the idea of the cluster for biceps or not, I have a feeling it’s better used for a multi-joint exercise, but I’ll see how progression goes. I’ll have to use less weight next time if I do them leaning, though.
~Hyped about the shoulder presses, doing 90s for 15 just feels diesel. I’ll try again with the 100s next time.
Monday, 6/15
Warmups
Dumbbell Bench Press
50X8
75X6
115X14-5-3 22RP
125X5
Rack Chins
knees bent X10
feet supported X9,X6
Negatives
Hammer Grip X2
Hanging Lat Shrugs
Hammer Grip X8
Wide Grip X8
PJR Pullovers
90X18
Lateral Raises
30X8
40X10
Two Arm DB Hammer Concentration Curl
90X5
70X15
~I don’t know if I’ve really given DB Bench a fair test lately- last time I switched exercise order, this time I was worn out from a all-day-long golf and beer outing and still got 22RP,which ain’t bad. Next time in, if I don’t beat 24RP I’m giving it up for a while. I gave the 125s a ride, just to see how heavy they felt. I’m probably good for 8-10 reps with those if I start fresh, which feels pretty good.
~Not really feeling the rack chins, but I don’t know if I’m really giving them a chance either. I’ll keep at them for another couple of weeks to see what happens.
Thursday, 6/18
Warmups
Incline Bench Press
135X6
225X13-4-3 20RP
Face Pull
170X15
Cybex Shoulder Press
80X6
150X14
Rack Chins
X5, knees bent
X12,feet supported
Dead-stop Skullcrushers
75X5
100X12-6-4 22RP
Incline Dumbbell Curls
45X10-5-3 18RP
Hammer Curls
65X12
~I don’t feel like I’ve made any REAL progress on Inclines since I switched to doing them- I’m grinding out reps, but I don’t feel like things are moving up the way they should… I go on vacation in a couple of weeks, that will be my deload, then I’ll probably switch my pressing exercises to flat bench and low incline DB presses.
~Got my order of HOT-ROX today, can’t wait to see if it lives up to the hype.
Saturday, 6/20
Warmups
DB Bench Press
50X8
75X6
120X10-5-3 18RP
Wide Grip Pulldown-all the way to chest
100X8
150X12
BB Bench Press
135X8
225X15
T-Bar Rows
2 platesX10
4 platesX12
Rope Pressdown
120X20
EZ Bar Curl-leaning against power rack
75X17
~Elbow is killing me, been a little achy but I think I aggravated something.
~Decided to increase the weight on DB Bench, if I’m going to lose the exercise I may as well get some neural stimulation from heavier weights before I do… Don’t know why I did Flat Bench today, too, just felt like it. Kinda happy with 225X15 after rest-pausing the DBs, though…
Tuesday, 6/22
Warmups
Incline Bench Press
135X6
225X12 sucks
275X2
Rack Chins
x10 knees bent
X10 knees bent +25
X10 knees bent +45
Dumbbell Shoulder Press
100Xfail
95X7
Kroc Rows
140X8
Dips
X10
Hammer Concentration Curl
40X8
80X10
Dumbbell Curls
30X18
EZ Bar Overhead Triceps Extensions
25X50 waste of time
Cybex Chest Press
70X20
150X2
200X2
~WHY is 100 lbs so much heavier than 90? I got the 100s off my shoulders this time, at least, but they drifted backwards so I set them down. I’ll get them, eventually. By the time I get the 95s for 15, 100s should be easy enough (who am I kidding?)…
~I think I might start my deload this week, Incline Bench went backwards and my elbow is still bothering me. I guess I need a little break.
DELOAD!!!
Thursday, 6/25
Warmups
Low Incline Dumbbell Bench Press
45X8
75X15
Seated Machine Row
70X20
Cybex Shoulder Press
70X20
Wide Grip Pulldown
180X20
Cybex Triceps Extension
60X20
EZ Bar Curl
55X20
~Wham, bam, thank you ma’am. Easy little workout, trying out some stuff, getting some blood flowing.
DELOAD Sunday, 6/28
Warmups
Cybex Chest Press
50X20
120X25
Rack Chins
knees bent, X10
knees bent +45, X12
Seated Military Press
90X20
Straight Arm Pulldown
60X12
Rope Pressdown
90X20
Cable Curl
60X20
DELOAD, Tues 6/30
Warmups
Cybex Pec Deck Push Press???
60X10
100X12
Rack Pullups
X10 knees bent
X10 knees bent + 45
Lateral Raises
30X10
Reverse Grip Floor Press
40X10
60X10
Dumbbell Curl
30X20
OK, Finally Back post-vacation 7/18/09
Warmups
Flat Bench Press
135X10
185X6
225X10
275X2
Rack Chins, knees bent
X8
X8 +45
Cybex Shoulder Press
85X8
115X8
Dumbbell Alternating Curl
30X12
50X10
Triceps Rope Pressdown
80X15
130X12
~Quick little thing, just easing back into things.
Wednesday, 7/22
Warmup
Low Incline Dumbbell Press
45X12
75X10
100X10
Rack Chins, knees bent
X8
X8 +45lbs
X8 +70lbs
Military Press
95x8
135X8
Front Squat
45X8
95X8
Back Squat
95X1
Lying Triceps Extensions, straight bar
45X15
65X15
Pinwheel Curls
40X6
60X15
~Been a while on the squats, that sucks.
Sunday, 7/26
Warmups
Flat Bench Press
135X10
185X5
225X5
275X4
245X8
Low Incline Dumbbell Bench Press
75x8
100X10
75X12
Pec Dec Flies
90X10
150X12
180X12
Lying Triceps Extensions
55X10
75X20
Dips
X3
EZ Bar Pressdowns
90X15
120X8
150X12
Close Grip Bench Press
135X20
~Changing things up a little, going to see if more volume per body part works out at all.
Tuesday, 7/28
Warmups
T-Bar Rows
2 plates X10
3 plates X5
3 plates +25 X5
3 plates +50 X8
Rack Chins
X6
X6 +45
Rack Pullups
X6
X8 +45
Lat Pulldown, Wide Grip
100X8
140X6
170X6
Shoulder Shrugs
135X10
225X10
275X7
135X10 with hold
Alternating Dumbbell Curl
30X6
40X6
50x10
Pinwheel Curl
60X10
70X10
Barbell Curl, leaning
75x10
75x10
~Meh
Tuesday, 8/4
Warmups
Flat Bench Press
135x8
225X4
275x4
225X12
Low Incline Dumbbell Bench Press
50x6
75X6
100X10
Pec Deck
150X12
180X12
Close Grip Bench Press
185X15
Lying Triceps Extension
85X17
EZ Bar Pressdown
150X12
~meh
Friday, 8/7
Warmups
Seated Machine Rows
45X10
90X10
135X10
160X10
STRETCH
Rack Chins, Feet Supported
X8
X4, 2 clusters of 2, +45
X6, 2 clusters of 3, +25
Wide Grip Pulldown
140X6
170X6
Cybex Shoulder Press
70X5
100X5
130X10
Barbell Curl
4 clusters of 8, 75
Pinwheel Curls
50X5
70X11
~so so
Monday, 8/11
Warmups
Flat Bench Press
135X5
185X5
225X5
275X4
245X8
Low Incline Dumbbell Press
75X6
100X11
Pec Deck
180X8
210X15
Close Grip Bench Press
185X17
Lying Triceps Extensions
85X18
EZ Bar Cable Pressdown
150X15
~I don’t know why, all of a sudden, that my bench press started to suck. I feel like the higher rep stuff is improving but the heavier stuff is going nowhere (4 straight sessions at 275X4, I think. That’s a weight I could get for 6 or 7 earlier in the year…
Sunday, 8/16
Warmups
Flat Bench Press
135X10
225X4
245X9
Rack Chins
X8
X4 +25
X2 +25
Pin Press
225X6
315X3
275X5
Seated Row
90X8
135X8
160X12
Close Grip Bench Press
185X20
Barbell Curl-Cluster, 20 sec rest
95X6
95X6
95X6
95X6
~I liked what I was doing before better, so I went back to that. Sue me.
Thursday, 8/20
Busy week, school’s back in session…
Warmups
Dumbbell Low-Incline Bench Press
50X12
75X6
105X11
Rack Pullups
X8
X8
Pin Press
135X12
225X5
275X3, 3 clusters of 3 with 10 seconds rest between
Hammer Grip Pulldowns
100X10
130X6
160X5
Cybex Shoulder Press
70x8
100X5
140X10
Dumbbell Curls
40X15
50X8