042909 -- ME Bench Day

*Close Grip Bench Press, Band Pulldowns,

DB Laterals and DB Rear Delts

Warmup @ 0.5 2:19

______________________________
Close Grip Bench Press ME:

135 lb x r

135 lb x r

185 lb x r

205 lb x r

215 lb x r

225 lb x r

230 lb x r

235 lb x r

______________________________
Band Pulldowns ME:

120 lb x 8

120 lb x 8

120 lb x r

120 lb x r

215 lb x 1

______________________________
DB Laterals RE:

25 lb x 12

30 lb x 10

35 lb x 5

______________________________
DB Rear Delts RE:

25 lb x 12

25 lb x 12

EPILOGUE

...

042609 -- Trap Bar Deadlift

WORKLOG

*Trap Bar Deadlifts

Warmup:

______________________________
Trap Bar Deadlift ME:
315 lb x 5
335 lb x 5
355 lb x 3

375 lb x 1
385 lb x 1
405 lb x 1

EPILOGUE

...

041909 -- ME Squat Day

WORKLOG

*Front Squats, *Squats and Squat Lockouts

Warmup:
______________________________
Front Squats ME: [5]
135 lbs x 5
185 lbs x 3
225 lbs x 2
______________________________
Squats ME: [6]
225 lb x 5
275 lb x 5
315 lb x 3
365 lb x 2
405 lb x 1
455 lb x * missed
______________________________
Squat Lockouts ME: [7]
405 lb x 5
455 lb x 1
455 lb x 1
455 lb x 1

______________________________
Rack Pulls ME: [1]
225 lb x 5
315 lb x 5
405 lb x 5
495 lb x 1

______________________________
Low Rows RE:
270 lb x 10
320 lb x 5

EPILOGUE

Good workout. Rack Pulls were not planned. Actually did some Squats from pins not listed above. Going to cycle those in. The Squat Lockouts were the Squat from pins variety. They seem to be tougher so I will continue that way.

041709 -- Upper Prehab

WORKLOG

*DB Floor Press, *DB Lying Rows and Shoulder Complex

Warmup: @ .5 lap 2:32 incline 1

______________________________
DB Floor Press RE:
105 lb x 2
105 lb x 2
105 lb x 2
105 lb x 2

DB Lying Rows RE:
105 lb x 4
105 lb x 4
105 lb x 4
105 lb x 4
______________________________
DB Flyes RE:
35 lb x 5

DB Lying Rear Delts RE:
35 lb x 5

DB Side Bends RE:

105 lb x 10, 10

DB Hammer Curls RE:

35 lb x 10

Band Good Mornings RE:

2 x green x 20

2 x green x 20

EPILOGUE

041609 -- Trap Bar Deadlift

WORKLOG

*Trap Bar Deadlifts

Warmup:

______________________________
Trap Bar Deadlift ME:
315 lb x 3
335 lb x 3
355 lb x 3

375 lb x 1
385 lb x 1
405 lb x 1

EPILOGUE

...

040909 -- ME Squat Day

WORKLOG

*Band Squats, Squats, Rack Pulls

and Plate Loaded Low Rows

Warmup:
______________________________
Band Squats ME: [5] light (rack + DB)
135 lb x 5
225 lb x 5

275 lb x 5
315 lb x 5
365 lb x 1
365 lb x 2
______________________________
Squats ME: [6]
315 lb x 3
365 lb x 3
405 lb x 1
455 lb x .2

______________________________
Rack Pulls ME: [1]
225 lb x 5
315 lb x 5
405 lb x 5
495 lb x 1
______________________________
Supported Low Rows ME:
270 lb x 5
320 lb x 5

360 lb x 2

EPILOGUE

Had Dynamic Effort session scheduled but decided to do an ME session since I missed the Sunday session.

040809 -- ME Bench Day

*Seated Presses, *Bench Press Lockouts
Band Pulldowns, DB Laterals and DB Rear Delts

Warmup @ 0.5 2:20
______________________________
Seated Press ME:
135 lb x 5
155 lb x 4
175 lb x 1
______________________________
Bench Press Lockouts ME:
225 lb x 10
275 lb x 10
325 lb x 3
345 lb x 1
______________________________
DB Laterals RE:
25 lb x 12
25 lb x 12
______________________________
DB Rear Delts RE:
25 lb x 12
25 lb x 12

EPILOGUE

Seated Presses - Plateued.

Bench Lockouts - Better effort this week. Just laying the foundation.

040209 -- ME Deadlift Day

WORKLOG

*Trap Bar Deadlift

Warmup

______________________________
Trap Bar Deadlift ME:
315 lb x 3
335 lb x 3
355 lb x 3
375 lb x 1
385 lb x 1
405 lb x 1

EPILOGUE

Brief workout.

040109 -- ME Bench Day

*Seated Presses, *Bench Press Lockouts

and Band Pulldowns

Warmup @ 0.5 2:24 1
______________________________
Seated Press ME:
135 lb x 5
155 lb x 4

175 lb x 1
______________________________
Bench Press Lockouts ME:
225lb x 5
275lb x 5
325lb x 3

EPILOGUE

Token effort. My mind was on other things.