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Domination Of The Pink Weights


dpc

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9/28/16

Upper

Military Press
barx5
65x3x2
85x3
105x3
belt
115x2
125x1
130x1

Fly machine
50x12x4

V-grip cablestack pushdown
80x15
90x15x2
100x15

Pull ups
6 sets of 5 reps done with 6 different hand grips. Wide grip, close grip, on a straight bar, on mountain climibing grips. All sorts

Barbell shrugs
135x15x4

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9/29/16

Lower

Front Squat
barx5
70x3
90x3
110x3
belt
130x3
145x1
160x1*
*
This may or may not be a PR. I did 170 but that may have been with a 35 pound bar. If it was, than this ties a PR.

Trap bar deadlift
153x8x4
Never did a trap bar deadlift. Kind of just felt like a non full extended leg press except with the added effect on lower back and gripping muscles.

Standing one leg curl
20x10x4

Abs

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10/1/16
Upper

2 sets of 5 pull ups

Illegally wide benching
barx6
65x6
85x6
105x6
120x6
130x6
140x6*
* This is PR tie, but the original PR was possibly with a 35 pound bar. This was done with a 45 pound bar.

DB fly
20x8
25x8x2

Cable stack tri pushdown with v-bar
4 sets of 12

Pull ups
6 sets of 5 reps with different hand grips each set

This session was done with Erik as he was visiting. Still doing weird things at the gym, but for the last 12 or 18 months he has only been working nights so his whole body chemistry was thrown off. He just last week returned to days and plans on returning to the gym full time.

 

 

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10/5/16
Lower

15 inch rack pull
115x3x2
140x3
165x3
belt
190x3
215x2
235x1
250x1

Standing one leg curl
20x10x3

back extension
4 sets of 10 reps

Cable stack abs
100x10
110x10x2
 

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10/6/16
Upper

45 degree incline DB bench
20x12
25x12
30x12
35x20

Cable fly
20x10
30x10x3

Cable stack triceps pushdown with rope
60x10x2
70x10x2

Pull ups
6 sets of 5 reps with differnet hand positions

Upright row
40x8x3
 

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10/10/16

Upper

8 pull ups

Close grip Bench
barx8
65x3
85x3
105x3
125x3
135x1
145x1
155x1*
*
My old PR is 165, but that may have been on a 35 pound bar. If it was, this ties a PR. I definitely could have went up another 5 or even 10 pounds, but no spotter so didn't want to do it.

DB Fly
25x8x4

Lying DB tri extension
20x10x3

Wide grip pull ups
5 sets of 6 reps

Upright row
40x8
50x8x2

 

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