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Hey everyone! Today was a decent workout, considering my triceps are still extremely sore from a few days ago. I hit a few small PR's. Also I went for 360 on the incline after a number of heavy sets and managed to get it pretty legit. I brought it down real fast, blasted it off my chest and then about 3/4's of the rep, the guy spotting me put his finger on the bar, and says he didnt assist me, didnt get a chance cuz it went up fast, and his hand was injured as well. So I count it as legit. Though it slowed down alot near the top, probabally cuz my triceps were so torn up, and the finger did make the difference. Im sure it was mostly mental though. If I was fresh and maxing I think Id have alot more in me. That was the highlight of the workout, my repping was weak today. Also hit some small PR's with the shoulders. Cable Lateral Raises to the side. Heres the routine and PR's:
Incline Bench:
135x20 (warm up)
225x10 (warm up)
275x10 (warm up, but still taken to failure)
315x 3.5 (weak)
335x1.5 (weak)
360x1 (5lb PR, somewhat questionable, but good considering my triceps were fried)
315x3
275x7.5 (with no spotter even present, almost took my head off, but not quite)
225x14 (no spotter present)
Speed Bench: 10 sets of 3 reps at 160lbs, 30 seconds rest between sets. Acceleration was good.
Then Hammer Strength Machine for shoulders (simulates behind the neck presses I believe): (Weights are listed as if weight was on a barbell)
225x12
315x9
365x6
Then one-arm Cable Lateral Raises to the side:
40x15
50x12
60x12 (PR)
70x12 (PR)
Followed by dumbell laterals with 35lb dumbells for 19 reps, 12 to the sides, and 7 to the front.
Then Rear Delt Machine:
155x12
200x12
260 for a few reps only
Lastly abs, Kneeling rope crunches on cable apparatus:
170x15
190x15
190x15
190x15
Thats all. ThanX for all the encouragement!!!
Incline Bench:
135x20 (warm up)
225x10 (warm up)
275x10 (warm up, but still taken to failure)
315x 3.5 (weak)
335x1.5 (weak)
360x1 (5lb PR, somewhat questionable, but good considering my triceps were fried)
315x3
275x7.5 (with no spotter even present, almost took my head off, but not quite)
225x14 (no spotter present)
Speed Bench: 10 sets of 3 reps at 160lbs, 30 seconds rest between sets. Acceleration was good.
Then Hammer Strength Machine for shoulders (simulates behind the neck presses I believe): (Weights are listed as if weight was on a barbell)
225x12
315x9
365x6
Then one-arm Cable Lateral Raises to the side:
40x15
50x12
60x12 (PR)
70x12 (PR)
Followed by dumbell laterals with 35lb dumbells for 19 reps, 12 to the sides, and 7 to the front.
Then Rear Delt Machine:
155x12
200x12
260 for a few reps only
Lastly abs, Kneeling rope crunches on cable apparatus:
170x15
190x15
190x15
190x15
Thats all. ThanX for all the encouragement!!!
hehe ThanX Smurfy!! Thats some of the first female attention Ive gotten in a long time!! hahahah Your getting strong too!! ThanX again!!
