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