Light Back Day

Lower back really sore from squats on Sat. Can't rest another day because I'm leaving for Dallas on Thurs morning and want as many sessions at home before leaving. No DL today.

Weighted Chins
BW + 45 x 6 (touched down between reps)
BW + 25 x 8 (touched between 7-8)
BW + 25 x 8 (4+2+1+1_touched 4-8)
BW + 25 x 8 (4+1+2+1)
BW only x 12 (9+2+1)

Close Grip Lat Pull Downs
120 x 8 great form, scapula rotation
130 x 7 good set
130 x 7
100 x 12

Scott Lat Pulls
130 x 8
130 x 8
130 x 8 all sets super strict. 140 next time.

Rear Shoulder Complex
20 x 12 x 3

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Chest

Incline DB Bench Press
60 x 12 slight pain in the wrist still-keep weight light for a few weeks
60 x 12
60 x 10
60 x 8 tough set. Prob 90 second rest between sets

Cable Flys
65 x 12
65 x 12
65 x 9
Then immediately...
40 x 15 wow.

Pushup
BW x 12
BW x 11
BW x 12 spent

Calf Press Machine
330 x 12
330 x 12
330 x 12
Perhaps go to 340 next week.

DB Curls
40 x 8
45 x 4
40 x 8 good weight

Scott Brachi Curls
40 x 8 x 2
Energy really low today.
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DL

BB DL
225 x 4
225 x 4
315 x 3 still feels tougher than it should
315 x 4 nice work. Thanks Audiomachine. Reaching got me there.
275 x 5 good form
275 x 5 great job.

Weighted Chins
BW + 45 x 5 (touched down after first 2) couldn't lock out on 6. Good set though.
BW + 25 x 7 no lock on 8 (touched between 4-8)
BW + 25 x 5 barely shy of a lock on 6(touched 3-6)
BW only x 12 (6+2+2+2) kipped a bit towards the end there chief.

Scott Lat Pulls
130 x 8
130 x 8
130 x 8 all sets super strict w/straight arms. Go 140 next time.

Side Delt Complex DB
15 x 12 x 3

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DL

BB DL
225 x 4
225 x 4
315 x 3 still depressing.
315 x 3 still a tough 3.
275 x 5 left grip still a little lacking from motorcycle crash
275 x 5 good set. At least we're not going backwards anymore.

Weighted Chins
BW + 45 x 6 (touched down between reps)
BW + 25 x 8 (touched between 6-8)
BW + 25 x 6 (touched 4-6)
BW only x 12 (9+2+1)

Scott Lat Pulls
120 x 8
120 x 8
130 x 8 all sets super strict w/straight arms. Go 130 for all sets next week.

Rear Shoulder Complex
20 x 12 x 3

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Squats

Squats (no bench, low parallel)
135 x 8
225 x 4 warm_up
275 x 4
245 x 5
245 x 5 getting a bit shaky at the bottom. Nice stability.
245 x 5 nice work. Go 5 on top set next week!

DB Step-ups
50 x 8 good set. No bounce.
50 x 8 no bounce
50 x 8 good sets

Military BB Press
115 x 12 wrist still a bit sore. Weight is a little light, but good for my left wrist to control
115 x 12
115 x 7 try 90 seconds between all sets. The change in rest time definitely has an effect on reps.

Scott Tri Extensions
130 x 8 elbows in. Good form.
140 x 8 great! Running out of weight!
150 x 8 tough 8. All sets at 150 next week.

Dips (don't load wrist yet)
BW x 12 wrist feels ok, but slight twinge if I rotate palm at all.
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Iso Bench Press (DB still impossible)
110 x 12 warm-up
170 x 6
170 x 6
170 x 5
Scrapping other sets. These machines are crap and put me in a mechanically unstable and awkward position. Go to cables at least.

Cable Flys
60 x 12
60 x 12
70 x 12
75 x 9

DB Flys
30 x 12
30 x 12
30 x 12

Pushup Burnouts x 25

Calf Press Machine
330 x 12
330 x 12
330 x 12
Perhaps go to 340 next week.

EZ Bar Curls
75 x 8
75 x 8 not bad. Good fight.
75 x 6

Energy really low today.
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Squat

Squats (no bench, low parallel)
225 x 4 warm_up
275 x 3
245 x 5
245 x 5 good set. Very strict.
245 x 5

DB Step-ups
45 x 8 good set. No bounce.
45 x 8 ditto. 7-8 wanted a bounce but got none.
45 x 8 ditto. Maybe 50 next time?

Military BB Press
115 x 12 wrist is hollering a bit but bar sits back far enough that it isn't quite like bench position
115 x 12 good
115 x 10

Tri extensions
150 (full stack or I'd drop reps) x 10
150 x 8
150 x 8
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Chest

Iso Bench Press (DB still impossible)
110 x 12 warm-up
160 x 7
160 x 7
180 x 5
180 x 5
140 x 8

Pushups burnouts x 15

DB Flys
30 x 12
35 x 11
35 x 12

Calf Press Machine
330 x 12
330 x 12
330 x 12

EZ Bar Curls
75 x 8
75 x 8 rough 7-8
75 x 6
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Light Cardio/Rest Day

50 minutes light cardio

DL

BB DL
225 x 4
225 x 4
315 x 3 depressing.
315 x 3 tough 3. What's happened to you happy hulk?
275 x 5 left grip a little lacking from motorcycle crash
275 x 5

Weighted Chins
BW + 45 x 6 (touched down between reps)
BW + 25 x 7 (touched between 5-7)
BW + 25 x 6 (touched 3-6)
BW only x 12 (6+3+2+1)

Rear Shoulder Complex
20 x 12 x 3

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