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Official Log: From now on ill log all my workouts on this thread. Currently I'm hoping to compete with the WABDL in July 2012 for bench. Currently in rehabbing a bad knee which prevents me from doing squats or deadlift. So in the beginning of this thread, all my work outs will be geared toward my bench. Current BW is 215-218. I compete drug free.
Log 4-13-12 Back and Bi *Because of a knee injury Ive split my bench routine into 4 days. I usually do not have a separate back day or Bi day. Its usually added in other workouts. Pulldowns: 3 light warm ups working sets: 180x10, 200x8, 220x8, 240x6, 250x6. Close Grip Pulls Working sets: 200x8, 220x8, 230x8 Seated Rows: 3 sets x 10 light work BB Rows Wide Grip: 4 sets x 10 reps light work *seated and bb rows were light work due to my knee Bi routine: 2 rounds of a triple set consisting of zbar standing curls, standing db curls, and concentrated hammer curls. Sets very from 10-15 reps each. Log 4-14-12 Rep Bench Flat: worked to heaviest set of 3. 9 sets 5 warmups and 4 working *Working sets: 315x3, 345x3, 370x3, 390x2 & 1assist. * All pause reps except for 390. * wasn't feeling really strong today. May be time for a deload or speed week. Flat w/super ram: all working sets (overload) * 405x3, 425x3, 435x3 Back down (raw): 315x10, 225x25 Bell Extensions: first time i tried these. Didn't really like them. *3 sets x 8 reps Light rehab work *incline flies: 3x12 *high incline db press: 3x20 *rear incline flies: 3x10 * side lateral: 4x10"
Log 4-9-12: Shoulder work Military Press (seated: usually done standing but knee injury prevents that so i have to improvise) Did a lot of sets today due to not knowing what my shoulder was going to handle. Moved up in 5-10lb increments. Ended up somewhere around 13 sets i believe which half of them were warm up sets. My range of motion on these is all they way down to chest and up to lock out. Working sets: 195x5, 205x5, 215x5, 225x5, and 235x4 *back down: 135x15 Log 4-11-12: ME Bench: Decline (used sling shot due to shoulder injury) 15 min warm up consisting of DB and band rotator exercises and Decline w/the slingshot: 13 sets all together working to a heavy single. working sets: 335x5, 365x2, 405x2, 435x1, 460x1, 485x1, 500x1, and 525x1 (PR) *all sets prior to 335 were my warmups * 1 back down set: 315x20 Close Grip (pinky inside the rings) Reverse Band press w/green average bands: 5 sets 315x5, 405x5, 455x5, 475x4, 495x5 (w/slingshot added) DB rolling extentions 2x8x50 w/pulldowns 1x12x150 and 1x8x190 *only 2 sets bc of time restraint. Will do more come friday when i work back
Log 4-16-12 Monday Shoulder work with some light back work Seated Military w/multiple sets of tri push down (15 reps): 13 sets all together (6 warm ups) *working sets: 195x2, 205x2, 225x2, 235x2, 245x2, 250x2, 255x2 (assisted) * back down: 135x15 High Rack Pulls w/side laterals (3x12): 135, 185, 225 all x 15 reps
Log 4-17-12 Tuesday: Back work Pull Downs: 9 sets: 3 wide @ 15 reps, 3 med @ 10, and 3 close @ 8 * weight: started at 110 and worked up through 240 DB Rows: 3 sets at 10-15 reps * weight: 100-135lbs Chins: 5x8 Shrugs w/seated rear flies: 5 sets of shrugs x 15 reps and 3 sets of flies x 10 reps Face Pulls w/Abs (standing): 3 sets x 15; 3 sets x 12 Preacher curls: 21's x 3 sets
Log 4-18-12 Wednesday ME Bench Incline: 11 sets: all reps paused except for 360 *Working Sets: 285x2, 315x1, 335x1, 345x1, 360x1. failed on 370 *back downs: 275x10, 225x17 Floor press (reps paused) *225x5, 315x5, 325x5, 335x5, 345x4 *Back down: 225x20 DB Flat Press: (hands turned in) 75x15, 100x15, 100x13 Flat Flies w/side laterals: 3x12 each * I like to utilize flies to help stretch my chest out so its all light for higher reps DB Roman Deads: 3x15 light weight * just trying to get the blood flowing in my lower back and hams since i cannot really dedicate a full work out to them at the moment due to injury.
Log 4-20-12 Back/shoulder work Pull Downs w/palms facing: 150x12, 170x12, 190x12, 210x12 DB Clean and Press: 40x5, 60x5, 70x5, 80x5 Barbell Row: 135x12, 225x12, 275x12, 315x12 Rack Pulls (knee height): 315x5x3; 405x2x3 sets * done in a Dynamic Effort style with short rest periods for speed * trying to slowly work back in to moderate weight before moving on to anything relatively heavy Bi cycle: Giant set of standing zbar curls, standing db curls, and hanging hammer curls * reps from 10-15 *3 cycle
Log 4-21-12 Rep Bench *Decided to do a little Dynamic Effort today *today i wanted to have a lighter day. felt my body could use it Flat with bands (monster minis): 14 sets. Warmed up with regular minis then switched to monsters for working sets *working sets: 3 @ close grip: 135x3, 160x3, 185x3 3 @ medium grip: 205x3, 215x3, 225x3 3 @ wide/competition grip: 245x3, 255x3, 260x3 *band tension added 100+ lbs to the bar. Flat with straight weight *decided to do some volume today. Kept the weight a little lighter today for recovery purposes * 185x10, 205x10, 225x10, 245x10, 265x10, 285x10 Dumbbell Press: 2 incline: 80x13, 80x12; 2 Flat: 100x11, 100x15 * these are done with palms facing each other making it a harder movement and allowing it to hit the triceps more Abs w/side laterals: 5x15; 4x12
Log 4-23-12: Shoulder Work: Seated Military: 13 sets: 5 warm ups, 5 working, and 3 back downs *working sets: 175, 195, 215, 235, & 245 all by 5 reps *back down: 185, 165, & 135 all by 12 reps Pull Downs: Its good to work the opposite movement: 150, 170, 190, 210 all by 10 reps DB 1 Arm Shoulder Presses (standing) 50, 55, 60, 65, 70 all by 8 reps Side Laterals with light front bar raises: 3x12; 3x10
Log 4-25-12: ME Bench Focusing on tricep strength today. All presses were done with a close grip and medium grip Floor Press: 12 sets: 5 warmup ups, 6 working, and 1 back down *working: 335x1, 355x1, 375x1, 390x1, 405x1, 410x1 *back down: 225x20 Decline: Decided on doing some volume for my supplemental today *225, 275, 295,315, 335, 355 all by 10 * back down: 225x20 DB rolling ext: 2x8 side laterals w/Abs (standing): 3x15; 3x20 Standing Flies using Black Monster Mini Bands: 2x15 *used to stretch the chest