Sirtitan’s BodyBlog

I was feeling surprisingly sore in my upper body today 

Bench Press: 225/7 225/5

Pullups: bw(wide)/9 bw(medium)/7

Chinups: bw(medium)/6 bw(close)/5

Incline db bench press: 35s/15 65s/15 65s/8

Lateral db raises: 30s/10 30s/12 30s/10

Machine Curls 50/20 70/8 70/9

35 minutes stationary bike (hr average 140bpm)

Squats: 70/10 120/10 170/10 220/10 250/7 206/10

Bench Press: 230/7 240/3

Barbell Rows: 120/12 170/6 170/6

I should of been able to do better on my squats today, but I only got 2 hours of sleep (not a good idea to drink coffee in the evening) the night before with only an hour nap in the afternoon.

Squats: 135/10 225/10 260/3 260/2 205/9

Pullups: bw(wide grip)/11, bw+50(medium grip)/3, bw+50(medium grip)/2 , bw+25 (wide grip)/4

Chinups: bw+25(medium)/6 bw+25(close)/4 bw+25(close)/3

 Incline DB bench presses:

50s/12 70s/10 80s/5 60s/8

I did several sets of bench press throughout the afternoon and evening while writing lesson plans.  If you’ve been reading my workout blog you’ll notice I’ve been doing this quite often and it really has been helping increase my strength with a lagging increase in muscle size.

 Bench Press: 230/7 230/5 236/5 236/5 240/5 240/5

10/11:

Bench Press 230/6 230/6 236/5

10/13:

Deadlifts 135/10 225/10 315/10 385/3 390/2

Bench Press 225/8 225/6 205/6

Pullups bw(wide)/ 8 bw(medium)/6

Chinups bw(medium)/5 bw(close)/5

Barbell Curl 80/5 80/3

30 minutes bike

10/8:

Squats: 135/10 225/7 255/3 235/5 205/9

Bench Press: 225/7 225/5 205/7

Pullups (neutral grip): bw/11 bw/5

Chinups(close grip): bw/4 bw/4

Hammer Strength Incline Press: 90/15 180/7 200/3

Standing Calf Raises: 140/17 200/8 200/12

10/9:

Bench Press: 230/6 230/6 230/6

10/10:

Pullups: bw(wide)/10 bw+45(medium)/4 bw+45(medium)/3 bw+25(wide)/4

Chinups: bw(medium)/8 bw+25(close)/4 bw+25(medium)/4

Pec Deck: 75/15 90/10 105/8

Lying Leg Curls: 70/12 90/10 110/8 120/5

Leg Extensions: 105/15 120/14 135/12 150/10

Standing Calf Raises: 200/12 200/12 200/13

30 minutes bike after workout 10/8 and 10/10, HR peaked at 160bpm

I did several sets of bench press spread out through the afternoon.  Then I spent about 20 minutes doing additional exercises in the evening.

Bench Press: 226/6 226/6 226/6 230/6 230/5 230/5

Incline DB bench presses: 50s/10 70s/9 70s/8 70s/5

DB lateral raises: 25s/12 25s/10 25s/8

DB Curls: 25s/10 25s/10 25s/10

10/4:

Pullups: (all sets wide neutral grip) bw/10 bw+45/4 bw+45/3 bw+25/5 bw/6

Db curls: 25/10 30/7

Leg extensions 90/10 105/13 120/10

Machine bicep curls 72/10 60/7

Seated leg curls 75/10 90/12 105/10

10/5:

Deadlifts: 70/10 120/10 170/10 220/10 270/10 380/2 380/1 306/5

Bench press: 226/6 226/5

10/1 workout was mediocre.  Long Island Iced Teas on Saturday night had nothing to do with it   My biggest priority right now is getting some size on the upper chest.  I’ve been doing incline presses for the last few weeks I stopped doing dips to help level off my disproportionately big lower chest.

10/1:

Bench Press: 226/6 226/5 226/4 230/5 230/4

Incline Db Press: 25s/20 50s/12 70s/8 70s/8

10/3:

Squats: 135/10 225/10 255/5 275/1 205/8

Bench Press: 225/7 205/6 185/7

Hammer Strength Incline press: 90/12 180/6 110/9

Pullups: bw(wide)/10

Chinups: bw(medium)/6

Barbell Rows: 95/10 145/4 145/5

Standing calve raises: 100/18 160/9 160/8

2 mile run on 9/27 at about a 6:30 mile pace

9/28:

pullups bw (wide)/10, bw+25(medium)/4, bw+25(wide)/2, bw+45(medium)/1, bw(wide)/4

chinups bw/9, bw+25(close)/4, bw+25(medium)/5, bw+45 (medium)/2, bw(close)/4

Incline Db presses(30 degrees): 50s/12 70s/9 75s/6 55s/10

Incline Db flyes (30 degrees): 30s/10 30s/10 30s/10