Bench 3/13/12

Close Grip Bench:

135 x8, 185 x 8, 225 x 5, 275 x 5, 285 x 5, 225 + 40lb chain/side x 5, 275 + 40lb chain/ side x 5, 285 + 40 lb chain/side x 5, 285 x 10

Incline:

Stopped after 1 set due to recurring AC joint pain

Tricep Pressdown:

3 sets of 15

Land Mines:

3 sets of 10

Curls:

3 sets of 10

This was a pretty good workout. Felt good to get back in the gym after a rough week at school. I was a little disappointed that my right shoulder is acting up again.

Bench 3/6/12

Close Grip Bench:

135 x 8, 160 x 8, 225 x 5, 245 x 3, 285 x 3, 325 x 8

Reverse Band Bench:

295 x 15, 295 x 12

Leg Raise on Bench:

3 sets of 8

Tricep Pressdown:

3 sets of 12

Rotational Curl:

3 sets of 12

Lateral Raise:

3 sets of 8

Press 3/4/12

Standing Axle (strict):

110 x 8 x 2, 130 x 8, 150 x 8, 160 x 5, 170 x 5, 190 x 12

Face Pulls:

2 sets of 20

Giant DB press:

77 x 5 (each arm), 77 x 10 x 2 (each arm)

Standing Weighted Abs:

3 sets of 10

DB shrugs:

3 sets of 30

Hammer Curls:

5 sets of 12

Yoke:

450 x 50' (felt like death, very humbling)

Squats 3/2/12

Skwatz:

140 x 8, 210 x 8, 230 x 5, 280 x 5, 300 x 5, 330 x 3, 350 x 3, 300 x 10

Steinborn Lift:

145 x 1 (stupidest lift ever!)

Bent Over Row:

225 x 5 x 3

Standing Weighted Abs:

3 sets of 8

DB shrugs:

3 sets of 20

Barbell Curl:

85 x 12 x 2

Bench 2/28/12

Close-Grip Bench:

95 x 10 x 2, 135 x 10, 175 x 8, 225 x 5, 275 x 3, 295 x 3, 315 x 7, 275 x 8, 245 x 10

Incline Wide-Grip:

135 x 10 (pause), 155 x 8 x 2 (pause), 185 x 12

Squeeze Press / Rotational Press (superset):

3 sets 12 x squeeze press + 10 x rotational press

Tricep Pressdown:

3 sets of 15

Hammer Curl:

3 sets of 12

Upper 9/19/11

Close-Grip Incline: 45 x 15, 95 x 10, 135 x 10, 155 x 10, 185 x 10, 205 x 5, 225 x 5, 245 x 3, 265 x 3, 235 x 6, 215 x 10

Seated DB Military Press: 4 sets of 15

Preacher Curls: 4 sets of 8

Shoulder Raise: 3 sets of 12

Tricep Extensions: 3 sets of 15

Hammer Curls: 3 sets of 10

Not an incredible workout by any stretch, but no injuries or pain this time. Getting back to a somewhat more normal schedule after having been chaotically off track due to constant travel, LSAT prep, and school. Not the best workout ever, but solid volume pressing and a step in the right direction.

pseudo events 7/10/11

Axle: 110 x 3, 160 x 3, 200 x 3, 220 x 1 (stopped due to recurring pain / tweak in right pec minor.)

Squat: 135 x 3 x 2, 225 x 3 x 2, 275 x 3, 315 x 3, 365 x 3 x 3, 335 x 3 x 2, 315 x 3 x 2

Sled drag: 400 x 50' x 6 sets

Later in the day:

Chest supported row: 4 sets of 10

Bent over row: 4 sets of 12

Seated row: 4 sets of 15

Shrug: 3 sets of 25

Rotations curls: 3 sets of 20

Fat bar curls: 4 sets of 8

Cable curls: 4 sets of 15

Tricep extensions: 8 sets of 15

Lateral raise: 3 sets of 15

Ab machine: 3 sets of 20

Pec rehab: light weight x lots of reps x lots of sets

So events went poorly. I am pretty pissed to have aggravated my pec minor for the third time in three weeks. It was hot as fuck and horribly humid, plus I felt drained from being sick yesterday. I decided to come home, eat, and rest for a few hours and went back in the gym and did some high(er) rep accessory work to make up for my less than stellar performance earlier in the day.

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