-
Barbell Bench Press
- 85 lb x 5 reps 48
- 85 lb x 5 reps 48
- 85 lb x 5 reps 48
- 85 lb x 5 reps 48
- 85 lb x 5 reps 48
- 85 lb x 5 reps 48
- 85 lb x 5 reps 48
- 85 lb x 5 reps 48
- 85 lb x 5 reps 48
- 85 lb x 19 reps 62
- Super-set with pendlay rows, narrow grip
-
Pendlay Row
- 120 lb x 5 reps 44
- 120 lb x 5 reps 44
- 120 lb x 5 reps 44
- 120 lb x 5 reps 44
- 120 lb x 5 reps 44
- 120 lb x 5 reps 44
- 120 lb x 5 reps 44
- super-set with bench press, mirroring my earlier bench grip and bar location on torso.
-
Half-Kneeling One-Arm Landmine Press
- 70 lb x 5 reps 61
- 72.5 lb x 5 reps 63
- 72.5 lb x 5 reps 63
- 72.5 lb x 5 reps 63
- 72.5 lb x 5 reps 63
-
Reverse Barbell Curl
- 30 lb x 5 reps 12
- 40 lb x 5 reps 13
- 50 lb x 5 reps 13
- 50 lb x 5 reps 13
- 50 lb x 5 reps (PR) 13
- why did these feel easier than the lower weight reverse cable curls last week?? usually cable curls are easier...superset with tricep pushdowns
-
Triceps Pushdown - V-Bar Attachment
- 70 lb x 5 reps 10
- 85 lb x 5 reps 11
- 100 lb x 5 reps 13
- 100 lb x 5 reps 13
- 100 lb x 5 reps (PR) 13
- superset with reverse barbell curl
-
Front Dumbbell Raise
- 10 lb x 5 reps 14
- 15 lb x 5 reps 14
- 15 lb x 5 reps 14
- 15 lb x 5 reps 14
- 20 lb x 5 reps (PR) 15
- superset with kickbacks
-
Tricep Dumbbell Kickback
- 10 lb x 5 reps 17
- 15 lb x 5 reps 18
- 15 lb x 5 reps 18
- 15 lb x 5 reps 18
- 15 lb x 5 reps (PR) 18
- superset with dumbbell raise
-
Other Weightlifting
- 15 lb x 5 reps 8
- 20 lb x 5 reps 9
- 25 lb x 5 reps 9
- 30 lb x 5 reps 9
- 35 lb x 5 reps 10
- tate press