Training 12-30-2014; 1-1 and 1-2-2015

12-30

** Flat Barbell Bench Press **
– 135.0 lbs x 5 reps
– 185.0 lbs x 5 reps
– 225.0 lbs x 5 reps
– 275.0 lbs x 5 reps
– 325.0 lbs x 5 reps
– 225.0 lbs x 10 reps
– 225.0 lbs x 10 reps

Still taking it slow on the bench. I WANT to put more weight on the bar but I am not 100% confident in my shoulder right now to take the chance with it. A little frustrating but that’s life.

** 3 Board Press **
– 275.0 lbs x 8 reps
– 275.0 lbs x 8 reps
– 275.0 lbs x 8 reps

Paused each rep on the chest.

** Incline Dumbbell Bench Press **
– 55.0 lbs x 12 reps
– 55.0 lbs x 12 reps
– 55.0 lbs x 12 reps

Neutral grip, pushed the DB’s together and did the entire movement with the sides of the DB’s touching. It’s a bodybuilding specific movement.

** Front Dumbbell Raise **
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps

** Lateral Dumbbell Raise **
– 20.0 lbs x 20 reps
– 20.0 lbs x 20 reps
– 20.0 lbs x 20 reps

** Crabill Shrugs **
– 30.0 lbs x 45 reps
– 30.0 lbs x 45 reps

1-1

** Stiff-Legged Deadlift **
– 135.0 lbs x 6 reps
– 225.0 lbs x 6 reps
– 315.0 lbs x 6 reps
– 405.0 lbs x 6 reps

Back was tight from being on my feet all night so everything felt a little off today.

Worked up to a moderate 6 reps here and I NEED to do these more often.

** Chest Supported Row **
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps

DB’s and face down on an incline bench.

** Lat Pulldown **
– 150.0 lbs x 15 reps
– 150.0 lbs x 15 reps
– 150.0 lbs x 15 reps

** Heavy Band Retractions **
– 15 reps
– 15 reps
– 15 reps

** Rear Delt Machine Fly **
– 100.0 lbs x 100 reps

1-2

And the best day of the week… arm pump day.

** Dumbbell Hammer Curl **
– 20.0 lbs x 30 reps
– 20.0 lbs x 30 reps
– 20.0 lbs x 30 reps

** Barbell Curl **
– 50.0 lbs x 20 reps
– 50.0 lbs x 20 reps
– 50.0 lbs x 20 reps

** Straight Bar Push down **
– 85.0 lbs x 50 reps
– 85.0 lbs x 50 reps
– 85.0 lbs x 50 reps

** Front Raise Side Lateral Superset **
– 12.0 lbs x 20 reps
– 12.0 lbs x 20 reps
– 12.0 lbs x 20 reps

Nothing but light weights, lots of reps and lots of blood flow.

Deep down inside I am a bro, we all are.. Deny it if you will but you can’t.

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