11/2 – Incline RE / Push Press RE

Not one of my better workouts…

Incline Bench Press:
135x12x1
185x12x1
225x12x1
225x12x1
225x12x1

Push Press:
135x10x1
185x10x1
205x10x1
225x4x1

Neutral-grip Flat DB Bench (60s rests):
90x12x1
90x12x1
90x12x1

Rope Pushdowns (30s rests):
80x12x1
80x12x1

Dips (30s rests):
bw x12x1
bw x12x1
bw x12x1

DB Rows (30s rests):
150x12x1
150x12x1
150x12x1

Pec Flye Machine (60s rests):
170x12x1
170x12x1
170x12x1

Ab Roll-outs (30s rests):
bw x12x1
bw x12x1
bw x20x1

+ stretching

Duration: 70 minutes

10/31 – Squat ME

Good squatting. Back up to 550 with my weak stance. Didn’t feel too tough. Probably another 20lbs there right now. On the ‘way down’ most of the reps were ATG (vs parallel on the way up). Last set had a long 10s pause thrown in. Leg curls were fine, pulldowns were strong, curls were light and easy with no forearm complaints really, and I finished with some ab roll-outs. My plan is to keep doing these every workout until I can come back to them each workout and not have any lingering soreness from the last time I did them. Some soreness was present from Friday, but not too much. Once I can get by without lingering soreness I’ll start adding resistance (stacking weight on my back).

Squat:
135x12x1
225x12x1
315x10x1
405x3x1
495x2x1
525x1x1
550x1x1
525x2x1
525x1x1
495x2x1
405x3x1

Lying Leg Curl:
157x7x1
174x7x1
199x7x1

Narrow-grip Pulldowns:
257x7x1
298x7x1
330x7x1
298x7x1

EZ Curls (30s rests):
75x12x1
75x12x1
75x12x1
95x12x1
95x12x1
95x12x1

Ab Roll-outs (30s rests):
bw x15x1
bw x15x1
bw x15x1

+ stretching

Duration: 80 minutes