Training - Press

28 January 2013


Incline press 250 lbs. x 6, x 3 sets x 5 - improvement here, still not where I wanted to be at the end of the 2-month incline press experiment, but it was fun.

Seated low pulley row with scap retraction 1 set x 10, then 4 sets x 6

Bench press 265 lbs. x 8

Seated BTN press on Smith machine 2 sets x 6-8, moderately heavy (couldn't get to a bar)

Pullups 3 sets x 5

DB skullcrushers (55s) 3 sets x 12

Concentration curl 4 sets x 6

Training - Legs

26 January 2013


Warmup/pre-exhaust leg ext. 2 x 12, abductor machine 1 x 20

Pause squat 135x5, 165x5, 215x5, 245x5, 265x5, regular squat 355 x 10

Leg press 5p x 10, 6p x 10, 7p x 2 sets x 8

Leg extension, heavy 3 sets x 12

Weighted incline board situps 3 x 8

Leg raises 2 x 8

Abductor machine, heavy 1 x 20

Adductor machine, heavy 1 x 20

Training - Press

25 January 2013


Incline press 250 lbs. x 6, x 3, x 5, x 5 - all over the place. Couldn't find a spotter until the fourth set.

Seated pulley row with scap shrug 4 sets x 6

Standing OH military press 185x5, 155x6, 135x8

Chinups 3 sets x 5

Barbell curl 3 sets x 10

Incline bench DB curl 1 set x AMAP

Seated pulley curl 2 sets x 15

Cable Pulls

24 January 2013


Made some short cables from Theraband tubing and am now using them together with the Hook handles and longer cables. The combined resistance is great and provides a longer range of motion, working the all-important beginning pull. Did sets of 12 on the following exercises:

Front chest pull
Overhead downward pull
Straight-arm front pulldown
Back press
Behind-the-neck forward pressout
Bicep curl
Front lateral raise
Hollow-position bent over row (2 sets, one 20 reps, one 15)
Archer pull

Training - Pull

23 January 2013


Warmup leg extension 2 x 12, abductor machine 1 x 20 (all light)

Deficit deadlift 135x10, 225x5, 315x2, 365x1, 385x1, 395x1

Shrugs 465 lbs. x 3 sets x 6

One-arm DB rows (105) x 20 each arm, rest-pause

Weighted incline board situp 3 sets x 8

Glute-ham raise 2 sets x 8

Training - Press

22 January 2013


Felt good today, after some sub-par sessions last week I've got my energy back. Presses felt solid.

Incline press 245 lbs. x 3 sets x 6, 1 set x 7 - on to 250.

Bench press 265 lbs. x 9

Seated pulley row with scap shrug 4 sets x 6

Standing overhead front press 185x5, 155x5, 135x7 - interesting that I'm still pretty strong on these (in relation to my all-time bests) despite not training standing front military press for almost a year now.

Chinups 3 x 5

Rope pushdowns 2 sets x 12, heavy-ish

Concentration curl 4 sets x 6 (40 lbs.)

Training - Legs

20 January 2013


Pre-exhaust leg ext. 2 x 12, abductor machine 1 x 20

Paused squat 135x5 - 165x5 - 195x5 - 215x5 - 235x5 - 255x5

Reg squats 355 lbs. x 10

Leg press 5p x 10, 6p x 10, 7p x 10, 8p x 10

Leg extension 3 sets x 10

Weighted incline ab board situps 3 x 8

Abductor machine 1 x 20, heavy / adductor machine 1 x 20, heavy

Cardio work, about 20 minutes.