BW - 210
Standing PBN -
BarX15
65X5
85X4
95X3
115X2
95X15, 8
Face-Pulls - X15, 15, 15, 12, 12, 12
Good session. Only one day removed from doing some PBN and rear delt volume, I was able to come in and lift right at previous PR levels. 95X15 is only one rep off matching previous bests for both regular Press and PBN.
Monday, August 24, 2015
Overheads
BW - 213
Seated PBN -
BarX20
65X12
75X12, 11, 12, 12, 10, 10
super-set with
Reverse Pec Deck -
Warm-up - X20, 12
Work-Sets - X12, 12, 12, 12, 12, 10 (straight-weight)
Rear delts were screaming by half way through this, and obviously I wasn't able to handle much weight on the sets of 12 on PBN, but it was a pretty good session anyway.
Seated PBN -
BarX20
65X12
75X12, 11, 12, 12, 10, 10
super-set with
Reverse Pec Deck -
Warm-up - X20, 12
Work-Sets - X12, 12, 12, 12, 12, 10 (straight-weight)
Rear delts were screaming by half way through this, and obviously I wasn't able to handle much weight on the sets of 12 on PBN, but it was a pretty good session anyway.
Friday, August 21, 2015
Wednesday, August 19, 2015
Legs and Back
BW - 212
Leg Extensions - X20, 20, 20, 13 (top set)
Leg Curls - X20, 20, 20, 20 (top set)
Hack Squats -
100X10
120X10
140X10
160X10
Chins - BWX10, 8, 5, 4
Chest-Supported Rows -
45X5
70X5
95X8
45X20
Solid session. Hack Squat PR.
Leg Extensions - X20, 20, 20, 13 (top set)
Leg Curls - X20, 20, 20, 20 (top set)
Hack Squats -
100X10
120X10
140X10
160X10
Chins - BWX10, 8, 5, 4
Chest-Supported Rows -
45X5
70X5
95X8
45X20
Solid session. Hack Squat PR.
Tuesday, August 18, 2015
Shoulders
BW - 211
Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
20sX10
15sX15
10sX25
Hard to stay very strict on round 2. Didn't let much body-english get in, but I know was letting my traps get more involved.
Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
20sX10
15sX15
10sX25
Hard to stay very strict on round 2. Didn't let much body-english get in, but I know was letting my traps get more involved.
Monday, August 17, 2015
Inclines
BW - 208
Inclines -
BarX30
95X5
115X4
135X3
155X2
185X1
135X18, 10
Preacher Curls - 40ishX12, 12, 12, 8, 9
super-set with
Seated French Press -
40ishX20
50ishX15, 15, 12, 12
Didn't meet my goal of 135X23 on the first set, so I'll stick at this weight next week. 135X20 is my best. Hit my volume goal on the follow-up set. No shoulder issues during or to this point the next day.
Inclines -
BarX30
95X5
115X4
135X3
155X2
185X1
135X18, 10
Preacher Curls - 40ishX12, 12, 12, 8, 9
super-set with
Seated French Press -
40ishX20
50ishX15, 15, 12, 12
Didn't meet my goal of 135X23 on the first set, so I'll stick at this weight next week. 135X20 is my best. Hit my volume goal on the follow-up set. No shoulder issues during or to this point the next day.
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