Month: December 2014

12/8 – Incline Bench – 3’s

Good inclines today. Elbow feeling good, no dizzy spells, easy 320 triple. Pushed things a little on neutral grip db bench without any problems.

Incline Bench Press:
135x12x1
135x12x1
185x6x1
225x3x1
255x3x1
285x3x1
320x3x1 (PR)
275x6x1

Neutral Grip Flat DB Bench:
70x6x1
90x6x1
110x6x1
120x6x1

Chins:
bw x10x1
bw x10x1
bw x10x1
bw x12x1

Seated Lat Row Machine:
175x15x1
175x15x1
175x15x1

Preacher Curls:
75x10x1
75x10x1
75x10x1
75x10x1
75x15x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

12/4 – Upper

Decent upper workout. Bench felt pretty good but I got dizzy on the 350 single and dialed it back and did an easy triple with 325 before calling it a day.

Bench Press:
135x12x1
185x5x1
225x3x1
275x1x1
325x1x1
350x1x1
325x3x1

Standing DB Press – Neutral Grip:
50x10x1
60x10x1
70x10x1
80x10x1
70x10x1

DB L-Laterals:
40x12x1
40x12x1
40x12x1

Wide-grip Shrugs:
225x10x1
315x10x1
405x10x1
315x10x1
315x10x1

Straight-arm Lat Pushdowns:
50x12x1
75x12x1
62x12x1
62x12x1
62x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

12/3 – Deadlift – 5’s

Feeling pretty decent today. Target for deads was 585×5 and easily hit that. I did not push for anything past that since I am still recovering. Light bb rows and hip work to complete the workout.

Deadlift (reps deloaded):
135x10x1
225x6x1
365x3x1
455x5x1
510x5x1
585x5x1

BB Rows:
225x4x1
275x4x1
275x4x1
275x4x1
275x4x1

45-degree Hypers:
bw x10x1
bw x10x1

Standing Hip Abduction:
23x20x1
23x20x1
23x20x1
23x20x1
23x20x1

Seated Bicep Curl Machine:
75x50x1

Duration: 45 minutes

12/2 – Incline Bench – 5’s

I had to push yesterday’s incline workout back to today due to being laid up all weekend with walking pneumonia. Feeling energetic enough today so I gave it a whirl. Having not done anything more strenuous than get out of bed and sit down all weekend I was happy to get 305 for a triple. Started seeing stars during the third rep so I just shut it down. Rested a bit and did a quick double to get the 5 reps. Good enough. Coasted the rest of the workout with easy stuff to get the blood flowing, but not wear my CNS out.

Incline Bench Press:
135x12x1
185x5x1
240x5x1
270x5x1
305x3x1
305x2x1

Wide-grip Pulldowns:
150x10x1
150x10x1
150x10x1
150x10x1
150x10x1

Flat Neutral Grip DB Bench:
50x25x1
50x50x1
50x50x1

Flat DB Flyes:
55x12x1
55x12x1

DB Hammer Curls:
60x10x1
70x10x1
75x10x1
55x10x1
55x10x1

Seated Bicep Curl Machine:
75x20x1
75x20x1
75x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes