5 March 2017
Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 360x1, 380x1
Back-off set 300x3
Right elbow is still feeling off. This is nothing new. However, it also hurts when I'm trying to go to sleep, which has never happened before.
Pulldowns 10-8-6-5-5
Standing BTN press 135x5, 145x5, 155x5, 165x3, 175x2
Barbell curl 10-8-6-5-5, then reverse curl 3s x 5
DB lateral raise x 2 sets
Incline bench DB curl x 2 sets
6 March 2017
Pull 395x5, 415x4, 435x3, 445x2, 455x1, 475x1
Stiff-legged pull 2s x 5
Bent-over row 3s x 5
Front squat 3s x 5
8 March 2017
SlingShot bench press 335x5, 345x4, 355x3, 370x2, 385x1, 395x1
Incline bench press 6-5-4-3-3-2
I always plan to do 5-4-3-2-1 on inclines too, but never figure out the weights correctly. Also working up to a single on the incline bench press feels stupid for some reason.
Could not get to a seated row machine (either of the two) due to overcrowding, so I just did a few pullups after every pressing set (including warmups) until I couldn't do more than 1-2. Got in around 10-12 sets.
DB curls 10-8-6-5-5
Cable pushdowns 4s x 15-20
Preacher curl machine x 4 strip sets
10 March 2017
Squat 385x5, 415x4, 425x3, 435x2, 445x1
Squat walkouts up to 505 lbs.
Front squat 3s x 5
Close stance leg press 3s x 20
12 March 2017
Bench press 300x5, 310x4, 320x3, 335x2, 345x1, 365x1, 380x1
Pulldowns 10-8-6-5-5
Standing BTN press 135x5, 155x4, 165x3, 175x2, 155x5
Barbell curl 10-8-6-5-5, then reverse curl 3s x 5
Tricep pushdowns on assisted dip/pullup machine 4s x 12
Got this exercise from a John Meadows video. You get into a close-grip dip position on the foot bar and press away. Pretty good pressing angle, but most assisted dip machines don't have enough weight for this purpose.
Incline bench DB curl 4s x 10-12
13 March 2017
Pull 395x5, 415x4, 435x3, 445x2, 465x1, 485x1
Belt on last two sets.
Stiff-legged deadlift 2s x 5
Bent-over row 2s x 5
Front squat 3s x 5
Leg curl, seated 3s x 8
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