Month: February 2016

Good upper day. Minimal bitching from my elbows on presses. Some elbow fatigue when I got to flat db bench so I dropped those after a set and just did neutral grip db bench.

Bench Press:
135x15x1
185x15x1
225x15x1
225x15x1

Incline Bench Press:
135x15x1
185x15x1
225x15x1
225x15x1

Semi-strict OH Press (slight leg drive to start off bottom):
135x12x1
185x3x1
225x3x1
245x3x1

Flat DB Bench:
60x15x1

Neutral-grip Flat DB Bench:
60x15x1
60x15x1
60x15x1
60x15x1
60x15x1

BTN Pulldown (slow negs):
150x5x1
150x5x1
150x5x1
150x5x1
150x8x1

Seated Pec Flye Machine (slow negs):
170x6x1
170x6x1
170x6x1
170x6x1
170x10x1

Klokov Press (gripping collars):
45x20x1
45x20x1
45x20x1
45x20x1
55x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Deads felt like crap today and I shut them down before getting to my top set. Just knew it was not in the cards today. Hit some good deficit SLDLs though to make up for it.

Conventional Deadlift:
135x12x1
225x6x1
315x3x1
405x3x1
490x3x1
555x3x1

Deficit SLDL (standing on 4″ platform):
395x3x1
395x3x1
395x3x1
395x3x1
395x3x1

CG Pulldown (slow negatives):
150x5x1
200x5x1
200x5x1
200x5x1
200x5x1

Seated Lat Row Machine (slow negatives):
200x6x1
207x6x1
207x6x1
207x6x1
207x6x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

Good workout.

Single-arm Seated Bicep Curl Machine:
50x12x1
62x12x1
62x12x1
62x12x1
62x12x1

Seated Bicep Curl Machine:
100x12x1
125x12x1
150x12x1

OH Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

OH BB Extension:
45x12x1
65x12x1
85x12x1
105x12x1
125x12x1
145x12x1
105x12x1

JM Press:
45x20x1
45x20x1
45x20x1

CG Bench:
45x50x1
45x50x1

OH Rope Extensions:
40x20x1
40x20x1
40x20x1
40x20x1
40x20x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

Front Cable Raises:
20x20x1
20x20x1
20x20x1

Rear Delt Flye Machine (slow negatives):
70x6x1
80x6x1
90x6x1
100x6x1
110x6x1

Klokov Press:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes