ME Press

Bench:
10 x 45, 5 x 45, 5 x 135, 3 x 225, 2 x 275, 6 x 315, 8 x 275, 4 x 255

Standing Neutral Grip Overhead Press:
6 x 50, 6 x 60, 6 x 65 (Static), 10 x 70 (explosive)

Seated Neutral Grip Military press:
3 sets 10 x 50

Close Grip Board Bench:
3 sets 10 x 185 (2 board)

Shoulder Raises:
2 sets 10 x 20 (front and side)

Hammer Curls:
10 x 25, 2 sets 10 x 30

Standing Cable Rows:
10 x 120, 10 x 140, 10 x 160, 10 x 180

Kneeling Pulldown abs:
10 x 180, 10 x 200, 10 x 220

Standing Crunch Holds (w/ average band):
3 sets of 5 each held for a 5 count

Tricep pressdowns (w/ average band):
5 sets of 10


This workout went pretty well. I came in a little lighter than usual but I really have not been eating much lately and I have been walking a lot and working more cardio, so I'm not sure what to make of it. I do know I was adequately hydrated so water weight was not an issue. The gym was really hot today so I started feeling light-headed. I took a pretty decent break between sets and the workout went a little long. I planned on doing a 6, 8, 10 on bench going 315, 275, 255, but I really was not feeling set on the 255 and set it down after 4 so I wouldn't hurt myself. 315 for 6 reps is my best set to date so I am very happy with that. I am feeling better about the strength of my bicep. I was able to do hammer curls up to 50 pounds with the right arm today and I was able to clean 70 pound dumbbells up to my chest to do overhead press without a problem. I will give myself one more rehab workout on Wednesday to be sure I am ready to start training it again, but I will take it slow and be careful then and afterward. I think that since my bicep is getting better I will mix OHP and Neutral Grip work for DE and ME days to where I am always doing one or the other but not both in the same workout. I want to get into some incline work and back away from flat bench for a while just to balance out my chest and shoulders. I am thinking about maybe doing neutral dumbbell flat bench or one arm bench, but I think I want to get away from heavy barbell benching for the next 4 weeks. I think I make more progress on bench by not training it than when I go through a heavy cycle. I may throw a 225 rep test in after 2 weeks, but I'm not sure. I am thinkng my training in general may be getting into more volume work and conditioning because I really want to get in better shape and drop 25-30 pounds of fat over the next 4-5 months. Now that my bicep is getting better its time to conquer my Lats.