Thursday, May 7, 2009

7 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 15
-135 X 12
-185 X 5
-225 X 3
-275 X 3
-315 X 1
-365 X 1 (Belt)

-225 X 18 (Failed on the 19th rep)

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 12

That was that. I wanted to see where I was on the bench and tonight felt like the night. I'm happy that my bench is finally going up and motivated to keep it going up. I hit 365 with my wrist wraps and belt. It was a good lift and definitely the upper reaches of my current level of strength (that means I barely got it). I had 2 dudes ask me if they could try the stabilization bench with the KBs. One dude was like, "SHIT! This is like trying to walk on a water bed!" HAHA! Hilarious.

NEWS FLASH: Rick Walker is starting a new blog called Reinventing the Machine. Rick is one strong dude and if this new blog is going to be anything like his old blog (and I'm sure it is), it's going to be worth reading. The link is on the right.


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