Thursday, September 27, 2007

DE Bench Night

Back after a few days off.

Bench Press
1 set of 5 @ 95 lbs.
1 set of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 95 lbs. + mini band

Incline Bench Press
3 set of 10 @ 95 lbs.

Decline Close-Grip Bench Press
5 sets of 10 @ 95 lbs.

Lat Pulldowns
3 sets of 10 @ 120 lbs.

Thursday, September 20, 2007

ME Bench Day

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 230 lbs.
1 set of 1 @ 250 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
3 sets of 3 @ 245 lbs. off 2BD

Reverse-Grip Bench Press
2 sets of 10 @ 155 lbs.

Close-Grip Bench Press for Reps
25 reps @ 95 lbs.

*The forearm pain was starting to become worse during the sets of reverse-grip, but I decided to blast the triceps with one last thing before calling it quits. I am still icing it for 20 mins at a time since it seems to help.*

Tuesday, September 18, 2007

DE Squat

Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.

*The nagging forearm issue has come back to slow down progress. Tonight got cut short due to it bothering any time a pulling or squeezing with the right arm. I had to make a choice to cut this workout short so I can ice the arm and try to be 100% come ME days.*

Monday, September 17, 2007

DE Bench Night

Bench Press
(First time with bands.)
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 115 lbs. + mini band
3 sets of 3 @ 155 lbs.
*Mini Band = 90 lbs. of tension at top
40 lbs. of tension at bottom

Decline Bench Press
5 sets of 8 @ 155 lbs.

Tricep Pressdown
3 sets of 10 @ 70 lbs.

Seated Rows
3 sets of 10 @ 170 lbs.

Shrugs
3 sets of 10 @ 135 lbs.

Saturday, September 15, 2007

ME Squat Day

*I was very busy last night, and didn't get a chance to post this workout afterward.*

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 305 lbs.

Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 135 lbs.

Thursday, September 13, 2007

ME Bench Day

Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 225 lbs.
1 set of 1 @ 245 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
1 set of 1 @ 275 lbs. off 3BD
3 sets of 5 @ 225 lbs. off 2BD

Close-Grip Bench Press
5 sets of 10 @ 135 lbs.

Bent Rows
5 sets of 10 @ 135 lbs.

Shrugs
3 sets of 10 @135 lbs.

Tuesday, September 11, 2007

DE Squat Day

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.

Good Mornings
1 set of 6 @ 135 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 185 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 135 lbs.

Face Pull
5 sets of 8 @ 50 lbs.

Power Clean
3 sets of 6 @ 135 lbs.

Note: This is the first time using bands, and I already like them. I am very eager to use them for the bench press. I love the feel of constant tension from the top of the lift to the bottom and back up. They are very different from using chains, but I like them so far.

Monday, September 10, 2007

DE Bench Day

Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.

Decline Bench Press
3 sets of 5 @ 185 lbs.

Seated Rows
5 sets of 8 @ 170 lbs.

Tricep Pressdown
5 sets of 8 @ 70 lbs.

Shrugs
3 sets of 8 @ 185 lbs.

Saturday, September 8, 2007

ME Squat Training

*When I am on vacation, I seem to forget to do almost eveything. This is from yesterday.*

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 295 lbs.

Low Pulley Rows
3 sets of 8 @ 120 lbs.

Good Mornings
3 sets of 10 @ 155 lbs.

Thursday, September 6, 2007

ME Bench Day

Bench Press
1 set of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 205 lbs.
1 set of 1 @ 225 lbs.
1 set of 1 @ 235 lbs. off 1 bd
1 set of 1 @ 245 lbs. off 1 bd

Bent Rows
3 sets of 8 @ 135 lbs.

Tricep Pressdown
3 sets of 8 @ 70 lbs.

Lat Pulldown
3 sets of 8 @ 120 lbs.

Wednesday, September 5, 2007

DE Squat Night

*This post is from last night. I forgot to post because I was a little busy afterward.*

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.

Seated Rows
3 sets of 10 @ 170 lbs.

Good Mornings
3 sets of 10 @ 135 lbs.

Monday, September 3, 2007

DE (dynamic effort) Bench Work

Bench Press
1 set of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.

Seated Rows
3 sets of 8 @ 170 lbs.