Bench Press
2×10@45
95×3
135×3
8×3 @ 175
205×2
Took a while to get warmed up and in the groove, the last few sets were good, and the 205 was perfect and fast.
4 Board Press
205×3
225×3
255×3
DB Bench Press
50×10
55×10
60×10
65×10
Db Row
60×10
65×10
70×10
75×10
Pushdowns
4×12
2 Board Press
2×10 @ 45
45×5
95×5
135×5
155×5
185×5
205×5
225×5
245×5
Added some sets to warm up, had more in the tank.
Chin
4, 2, 2, 2, 2, 2
3 Way Shoulder (front, side, rear raise)
15×10
10×15
DB Tricep Ext
15×10
20×10
25×10
Pulldown
3×10 @ 100
Bench Press
2×10 @ 45
95×3
135×3
155×3
8×3 @ 175
4 Board Press
175×3
225×3
245×3
DB Bench Press
40×10
45×10
50×10
DB Row
60×10
65×10
70×10
Pressdown
4×12
Felt great to get under a bar. Excited to have a goal and feel like I have a plan.
Now I have to execute.
For those interested in such things, I was 234 lbs yesterday morning, and I’m about 22% bodyfat. That will change pretty quickly as I clean up my diet a little.
Bench press
2×5 @ 45
95×5
135×3
155×1
170×5
195×5
225×8
DB Bench Press
3×15 @ 50
DB Row
3×8 @ 80
Pressdowns
2×15
Bench Press
2×8 @ 45
95×5
135×3
155×1
180×3
205×3
225×7
Everything felt heavy, but did fine on the last set.
Incline close grips
2×5 @ 45
3×5 @ 145
DB Row
60×10
3×10 @ 80
Rope pressdown
3×15 @ 100
Three in a row! Just the second time I’ve benched in a couple of months.
Bench Press
45×15, 15
95×5
135×5
170×5
195×5
220×8
Incline close grip
45×5
2×5 @ 135
DB Row
50×10
60×10
70×10
80×10
Rope pressdown
50×20
70×20
100×20, 15
Bench Press
2×10 @ 45
95×5
135×5
170×5
195×5
220×6
Incline DB Press
2×15 @ 50
DB Row
3×10 @ 50
50×25 “Kroc” style
Rope Pressdown
3×15 @ 80
Not the best day; one of those days where it’s tough to wake up, feeling run down a bit from the week. But got done what needed to get done, so progress was made.
Bench Press
2×15 @ 45
95×5
135×3
155×3
8 sets of 3 @ 175; each set starts on the minute, speed great.
225×1
245×1
265×1
All fast
DB Incline Press
3×12 @ 50
Pulldowns (neutral grip)
5×12 @ 100
Face Pull
4×15 @ 100
Felt great today.
Bench Press
45x 10,10
95x 5
135×5
185×5
225×5
245×3
275×3
Pretty easy
BB Ext
5×12 @ 45
Row
45×8
3×5 @ 145
185×5
225×5
Up Row (plate)
25×10
2×5 @ 45
20 minutes treadmill, around 125 bpm
Bench Press
2×10 @ 45
95×5
135×3
2×1 @ 185
205×1
2×1 @ 225
Nice and easy
Row
45×10
3×5 @ 135
Pressdown
3×10 @ 100
16 minutes on Procor stepper thing, 120 bpm.
