31 October 2011
Overhead press from rack:
Warmup - fives, triples, doubles
195 lbs. x 1
205 lbs. x 1
215 lbs. x 1
230 lbs. x 1 (nice)
240 lbs. x fail (not just fail... got owned)
Back-off exercise (sort of): two-DB overhead press w. 75s x 4 reps
Pullups/chinups 6 sets x 5
Close-grip bench press with chains:
185 lbs. + chain x 3
225 lbs. + chain x 3
235 lbs. + chain x 2
245 lbs. + chain x 3
255 lbs. + chain x 2
Used a heavier chain than the other time I did this exercise. Got to ask somebody on the gym staff about the weight of the various chains.
Bottom-position bench press - worked up to 270 lbs. x 1 and that was about it.
Arm supersets with slow eccentrics:
Hammer curls 3 sets x 5-6
Tricep pushdowns 3 sets x 5-7
Preacher curls 3 sets x 5
Machine tricep dips 3 sets x 5-8
Olympic bar bicep curl 2 sets x 5
Olympic bar skullcrusher 2 sets x 6-8
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