Wednesday, May 13, 2009

13 May 2009 - Chest

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Neck Stretches
-All Directions

Flat Bench Press
-Bar X 20
-135 X 3 (Arched over a foam roller)
-185 X 3 (Arched over a foam roller)
-225 X 3 Pause Reps (Arched over a foam roller)
-275 X 3 Pause Reps (Arched over a foam roller)
-275 X 3 Pause Reps (Arched over a foam roller)
-275 X 3 Pause Reps (Arched over a foam roller)
-275 X 3 Pause Reps (Arched over a foam roller)
-225 X 21 (Arched over a foam roller/Failure on 22nd rep) PR

Incline Dumbbell Bench Press
-100's X 5
-100's X 5
-100's X 5
-100's X 5
-100's X 5

Flat Bench - Stabilization Work (KBs hung from the bar with bands)
-50lb KBs X 14
-50lb KBs X 14
-50lb KBs X 11

That was that! I should have done the working sets a little heavier or for more reps. I was able to get 275lbs for triples doing full pauses pretty easily. 225lbs for 21 preps is a PR for me. I think my previous best was around 20.

Zeek powered through a tough workout tonight. I think he's just having an off week. No biggie. He showed some real testicular fortitude by hanging in there and grinding out the reps. I'm no easy guy to have in your grill barking orders. Props bro. You're going to push through this slump and come out stronger on the other side.

Goody

2 comments:

Zeek said...

Thanks bro, means alot. I'll get that 150 easy soon.

Goody said...

No problem, Zeek. You'll be killing 150+ in no time! Maybe we'll hit some heavy incline this week...or some percentage of our max lifts for max reps? Who know? Every rep is one step closer to achieving your goals!