Monday, February 16, 2009

Week 13 bench press

Side raise: 5x15, 10x15
hammer curl: 10x15, 15x15
Side band rotator: 2x15
Pull down: 100x15
Standing press: 45x8

Bench
45x25
95x15
135x8
185x5
225x3
275x3
315x1
365x1
405x3-missed 4th. First 3 reps were with power and then the left sholder goes away. So, I knew I had to lighten it up. The shoulder/bicep injury just won't let me get more reps right now. 385x6
390x6
365x8

hammer iso row
270x12
360x12x2

Rear delt on pec dec
90x12
100x12x2
Seated side raise
5x30x3
Dumbbell front raise
15x12
20x12
25x12
Side cable rotator
10x12
15x12
20x12

Hammer curl
25x12
35x8
50x8
60x8
Barbell curl Power sports style trying to work on using my traps
60x3
70x3
80x3
90x3
100x3
Hammer preacher curl
50x8
75x8
100x8
Barbell curl-normal
100x8

Hammer shrug
270x12x3-static hold

Over head cable side crunch
100x15
105x15
110x15
115x15-then some guy camped out on doing cable crossover for 30 minutes...
Seated crunch machine
85x20
90x20
95x20
100x20
105x12
Seated pulley Level 10-3x20, that's the highest level the machine goes

that was it

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