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View Full Version : DLK's Log, the road to a 500 pound bench



DLK
04-22-2013, 10:53 PM
Use to be over at FI but seems its gone now, so ima try and keep up with some of this again. Been awhile since ive been online with a log. Mainly just focusin on bench lately but started squattin again and pull again soon. Heres the last few i remember.

4-1-13

Bench
135-6
225-4
315-1
135-50
225-35 PR

Full reps and very easy. Shoulda went 40 plus, no ryme or reason here.

4-8-13

Bench
135-15
225-9
315-5
405-3 PR

3-boards
315-8
385-5
445-5 PR?

Been awhile since doin the boards so im sure its a PR and quite easy at that. And hit 405 for 3 so happy with that. Did much more but i dont remember.

4-15-13

Bench
135-15
225-10
315-5
385-5 PR
405-2
420-1

385 for 5 was quite easy, was gonna go 365 for 8 to 10 but this instead.

4-22-13

Bench
135-15
225-9
315-5
405-2
405-2
415-2 PR

2-Boards
315-7
365-7
405-5 PR
430-4 PR


Good workout today. Most sets and reps ive done with 405 plus so some progress here still. Not sure my best offa 2 Boards but this has to beat it by a long shot and pretty easy still, even the 430 for 4. I think i can hit a solid 450 right now. Next week may lighten things up a bit, maybe some floor presses, been quite awhile for them also. First time doing dips in awhile as well.

Also ive squatted twice so far. Went to 405 for 3 on the second workout so not that bad i dont guess, also easy. Im pretty happy with the way things are going rite now. Im just to damn heavy haha

DLK
04-23-2013, 10:50 PM
4-23-13

Squats
135-5
225-2
315-1
425-3

Deadlifts
225-3
315-2
405-1
495-1
560-1 PR

Plate loaded rows
2 plates-15
3 plates-14
4 plates-12
5 plates-8
6 plates-6

pulldowns
facepulls
other rows
buncha curls

Cardio



Pretty good day once again. Never really squatted much and deadlifted in the same day. BUt worked out well since i hit a all time best and not havin deadlifted in about a year, last march. Wasnt easy thou but still happy with it.

DLK
04-26-2013, 12:41 AM
4-24-13

Cardio
1 mile first thing this morning

30 minutes at the gym
light back work

1 mile at nite



4-25-13

High pulls, ring finger on rings
135-8
185-8
225-6
275-6 easy and fast

Seated shoulder press in smith machine :(
85-10
175-8
265-6
315-1

Seated shoulder press dumbells, partials
50-35
50-30

rear delt pec deck
pushdowns supersets
fhoulder flys
One arm and one arm reverse pushdowns and supersets




Wanted to do somethin more explosive today than heavy really. Stayed light and the 275 no promblem, nice change of pace. Dont like the smith machine but gotta work with what i got, all the presses were real light as well. Been going much more off feel and keeping it somewhat light on thursdays. Today was lighter than usual. Lot more work then listed but no need.

DLK
04-29-2013, 06:48 AM
4-25-13

Lil back work mainly lower
low cable rope pulls
hammer plated loaded pulldowns

lots of biceps


This was it since friday. Hopefully soemthing good today but with no sleep idk. Its now 847 am and wont lift till 5-6 pm so we'll see.

DLK
04-29-2013, 07:35 PM
4-28-13

Bench
135-12
225-9

Close-grip, 1 inch from smooth
315-5
355-5 PR
375-3 PR?
405-2 PR

2-boards
315-6
405-6 PR
435-5 PR
455-2 PR got outta line on 2nd so called it

1 set dips
pushdowns supersets one arm
shoulder flys



Another good workout. Big close-grip PR with the 405 for sure. And the 455 felt suprisingly easy. I got outta line with it and felt a lil pull in my rite pec so called it there. Coulda hit 4-5 with it and the plan was 475 or so but hit some good PRs so happy with that. And we had 5 people benchin on 1 bench today so i ran outta time really. But I was wiped out neway, not too good considering the number of sets but things keep going up.

DLK
04-30-2013, 09:36 PM
4-30-13

Close stance ATG squats
135-5
225-3
315-2
365-2
405-1 PR

Box squats, par.
225-3
315-3

Pulls from lowest pin (knee height)
225-3
315-1
495-1
695-1


Hammer plate loaded rows
Close-grip pulldowns
Facepulls
Curls

Nitetime cardio

As pitful as it is 405 was a PR squatting like this. Still fast and explosive, doing these as deep as i possibily can. I gotta start getting in the gym earlier cause with the 2 guys i been helpin im not havin enough time.

DLK
05-06-2013, 07:22 PM
5-3-13
Low cable rows with straight bar
6-7 sets up to stack
other lower back work and abs
biceps

bout 40 minutes cardio


5-5-13
even lighter back work
cardio 50 minutes

DLK
05-06-2013, 07:26 PM
5-6-13

Bench
135-15
225-9
315-6
405-5 PR
430-2 PR

3-boards
315-6
405-5 or 6
455-4 PR
495-2 PR

Dumbell
65-20

pec deck
few pushdowns
few flys



Still running out of time and hardly no assistance but it seems to be working. So not quite sure if i need to add more work or what, next few weeks should tell. Big PRs thou. Happy with the 405 for 5 but liked the 430 for 2 even better and it was much easier. Since the most ive offically done is 420 430 for 2 was a good PR as was 405 for 5. And handles 5 plates off the boards quite nicely. So no complaints really here.

And on another note, thr 455 set felt much easier last week offa 2-boards. I might coulda hit the 495 offa 2 but not sure. So possibily a lil weak in the 3-board range. Might do em again next week.

Lil late nite cardio as well, bout 245 am.

DLK
05-07-2013, 10:48 PM
5-7-13

Squats
135-5
225-3
315-2
405-1
455-2

Deadlifts
335-2
425-2
515-1
515-1
530-1


Plate loaded rows
pulldowns bout to stack
Close grip pulldown machine
chest supported rows
face pulls
curls

cardio and pool



Not to bad once again. Figure ought to squat at least what im benchin

DLK
05-08-2013, 09:02 PM
5-8-13

Light to moderate back work and biceps

straight bar low cable rows
straight bar low cable rows underhand
Pulldowns, straight bar, underhand
Close-grip machine pulldowns
Lower back extentions
abs
Face-pulls

20 minutes cardio
bout an hour in the pool


This is cardio day really, more cardio to come tonite too.

DLK
05-09-2013, 07:59 PM
5-9-13

Shoulder press, smith machine, pinky on ring
65-15
115-12
205-10
255-8
295-5
345-1 PR

JM straight bar, pinky on rings
135-14
185-12
215-10
240-10 PR

Dumbell shoulder press partials
50-20
80-20 PR

Lying dumbell ext.
35-14
50-10

One arm rope pushdown
one arm pushdown
one arm reverse pushdown
shoulder flys
pec deck rear delt


Alright once again. Never done the JM presses on a straight bar and long since ive done them at all. Really liked them and they killed my triceps. Thou all way pretty easy and much better than skullcrushers since theyre about the only thing that bother my elbows.

DLK
05-11-2013, 09:38 PM
5-10-13

Geared toward lower back more and biceps today

reverse grip pulldown, leaning futher back than normal
one arm cable rows
even lower one arm cable rows
face-pulls
netural grip pulldowns
back extention
abs
Pne arm cable pulldowns
cable bent over rows
Reverse shrugs on pulldown
Dumbell preachers
cable curls
high cable curls
Curls

95-15
115-12
135-10
155-8
175-3-5?

20 mins cardio


Lower back was shot after this, quite abit of sets. After this they had a wing cookoff up town with about 50 plus different vendors so went and smashed on that afterwards. Curls was the only thing i went a lil heavier on, been awhile since i have on them too.

krazylarry
05-12-2013, 01:47 PM
Squat and deadlifts are looking pretty awesome. You are a 3 lift lifter, just accept it.

DLK
05-13-2013, 07:28 PM
I know, seems to be that way. But leg presses are so much easier haha

DLK
05-13-2013, 07:41 PM
5-13-12

Bench
135-15
225-9
315-7
375-3
375-8 PR
395-2
395-2

3-boards, pinky on rings
315-7
405-5
435-4 PR
One inch from smooth
365-8

Pinky on rings, paused for 3 seconds a rep
315-5

Dumbell
80-21
105-12

Pec deck
2 sets

rolling extentions
2 sets-30,25

shoulder flys
rotater flys

cardio
pool



Shoulder was bothering me a bit today and chest was still tight, from last monday i guess. So i was gonna go 375 3 then 425 for 3 another PR but didnt take it. But 375 for 8 was a nice and easy PR and got a lil more work in. Even was shot on the boards. So didnt miss a weight and hit a PR so no complaints. Didnt do much after.

DLK
05-14-2013, 10:04 PM
5-14-13

A completely fucked day

Squats
135-5
225-3
315-2
405-1
455-1 bar rolled and fucked my lower back good


In this shitty ass YMCA they have only one half rack and 3 pin settings. So it either take it off on my toes or begin with a quater squat/goodmorning. Ive been using the latter and it got me today. And besides this the bar was bent and in the hole it rolled on me and my lower back did some sort of hip fuck snap motion. I almost lost it off my back. Was gonna go for 3 with it and go from there. But it was all to do to rack it and collapse to the nearest bench. So ive self medicated here for tonite ;) and will be taking a trip to the ciro tommorow. Its just eother a nerve or the muscle in my lower. Never felt it so bad before thou and it hurt like hell for awhile. I figured things were going too smoothly for too long so some sort of fuck up was due. BUt hopefully it its too seriousand i can be back in a week or 2 and def hope it wont effect my benching. Take a few days off and we'll see. BUt from now on i will be squatting at home where i have plenty of pin placement for the racks and pins and plenty of weight. Fuck that shitty ass rack. And here i can use some chains as well so shoulda been doin it from the start, the rack is just a lil narrow but i will have to deal with it, itsnt that bad neway. But needless to say i was fuckin pissed. Now i guess ima go do some cardio and get something done. 2euces my niggas.

DLK
05-15-2013, 09:41 AM
5-14-15-13

4 miles cario throughout the nite

3 miles this morning on an empty stomac


And ciro appointment at 1 pm. But things are feeling better already so hopefully we can speed things up.

DLK
05-16-2013, 10:08 PM
5-16-13

Buncha shoulder flys
pec deck rear delt
rope pushdowns
one arm pushdowns
one arm reverse pushdowns
machine shoulder flys

10 minute cardio


Went to ciro


Nitetime cardio and supersets supersetted

1.2 miles

Incline dumbell ext./Incline dumbells
25s-25 and 50s-25

1.3 miles

Incline dumbells/Incline dumbell ext.
50s-30 and 25s-30

SIngle arm band kickbacks
set of 25


Not too much today or too heavy but needed a lil lighter day as well. But good news the back is coming back quite quickly, almost full range of motion but still hurts a little. But i think that may be enough to the DR. but the weekend will tell. Most likely wont be able to do shit tuesday thou. But all this does is make we wanna squat and deadlift more

DLK
05-18-2013, 06:41 PM
5-17-13

13 sets of curls

5 or 6 sets of calves 20-30 reps

And prolly a mile and a half walking concord mills

DLK
05-19-2013, 03:43 PM
5-18-13

5 miles cardio
and some curls

5-19-13

2.5 miles this morning empty stomac, more to come i guess

Another 2.5 miles about 8-9-10 pm i guess

Another 3 miles at 230-3 am

For a total of 8 miles today

DLK
05-20-2013, 01:34 AM
Little quick review and of plans to come while im thinkin of it.

Hopefully my back should be fine tommorow but we will see. Tryin to add some more volume and hit a small PR again tommorow but not so much so fast, not trying to ramp up too soon. In the next 2 or maybe 3 weeks gonna add some bands for a week or 2 and go for a PR of 430-440 for 3. Which the most ive offically done is the 430 but for 2 and it was quite easy. Which means after hitting something for another PR for a 3 set i need to work on some singles and go ahead and get 455 outta the way which i know i can do as of now. But it is a nice milestone and the last one to 500, but no more mental barriers which have been an issue in the past but no more i say. So work on singles soon and add the boards back in as assistance after the bands in a few weeks. But not try and kill myself with them.

And for the squat and deadlift. I believe i will be able to squat and pull fully within 2 weeks at the most. And go ahead and smash a 500 squat and work from there. And also get this 600 dead out the way which shoulda been done long ago. But it will fall quickly. Once i fully figure out what works best for my squat and dead and put the same effort into them as my bench much bigger things to come. Since ive never squatted more than 2-3 months straight id say. But time to quit fuckin round with them because i know they will also help my bench tremendously. Just some notes for myself and to help stay on track, which nothing is set in stone.

Also in the last 1.5-2 months ive been killing the cardio and ive lost 3-4 inches off my waist at 325. i just checked, but im still 325 so.....fuck it, still leanin out thou

DLK
05-20-2013, 07:40 PM
5-20-13

Bench
135-14
135-3
225-10
315-5
405-3
405-4
420-1

Close-grip, pinky on rings with short light bands
45-8
135-5
225-3
245-3 PR
275-1 PR

few sets of dumbells for 20-30 with 45s and 50s


This was all trash, or more like felt like trash. My very upper outter pecs have been tight for the last 3 weeks or so and now they are killing me. Feels like a slight strain or so. Tried to get some blood in there but everything hurt from 225 up. Probably need more warm-ups but i think i am going to move my grip in. As ive noticed over time seems like 99% of the biggest raw benchers have a somewhat close or real close grip. Last time i used the bands i barley hit 245 or 250 for a hard single and tonite i coulda hit 315 or better but the shit hurt like hell. Hard staying tight also with my back still weakened on me. But the weights felt light just moved like shit but the banded ones moved fast as hell.

Also cardio for today

1.5 miles this mornin on empty stomac

330 am

1.5 miles

Low incline dumbells
25s-50

1 mile

Low incline dumbells
25s-50

1 miles for a total of 5 miles today, did the light dumbells to help get some blood in the ole pecs and burn a few extra calories while i was at it i figure.

DLK
05-22-2013, 02:23 PM
5-21-13

Squats
135-5
135-6
135-6
135-5

Front squats
135-3
135-3

Leg press
300-10
480-10
560-10
740-10
920-5
1200- few reps, idr

bout 6 sets of calves on leg press to bout 800 or so

wide grip pulldowns
face-pulls
close grip machine pulldowns
chest supported wide rows
leg ext.
back ext. machine throughout day
buncha different curls

10 mins on treadmill on highest incline
bout 45 mins pool time


2 miles cardio this morning empty stomac

then after workout

1.3 miles

double dumbell row
50s-20

1.2 miles

double dumbell row
50s-20
curls
25s-20

.5 miles

curls
25s-25


Not much hard shit but alot of work.

DLK
05-22-2013, 02:24 PM
5-22-13

Cardio on empty stomac this morning

2.5 miles so far, more to come

and more and more cardio blah blah

DLK
05-23-2013, 09:17 PM
5-23-13

Incline hammer plate loaded
1 plate-20
2 plate-20
3 plate-20
4 plate-3

Close-grip JM/Kazz press, hands inch inside the rings
135-12
185-12
215-10
245-8 PR tech, all PRs with closer grip

Lying dumbell ext.
45-12
55-10 PR
65-5 PR

One arm shoulder press on cable
80-12
125-12

cable flys one arm
one arm pushdowns close and wide
one arm reverse pushdown
rolling ext. pushdown
netural gripp pushdowns
shoulder flys
few back ext. on machine

Bout 7 minutes cardio in the gym

1.5 miles this morning empty stomac
2 miles more so far after workout



Pretty decent workout, wanted to try the JM/Kazz press with a closer grip but i really liked them better wider. Not to hard still but they do kill my tris, kissed the last one on my chin with 245 so comin all the way down. Chin or just above, sometimes lower. Try and hit different areas and different range of motions but all down there. Suprised too i did the 65s for a few on the dumbell, wasnt that heavy but i was spent on the extentions. No real pressing today which is what i think may work best for me now. Thats why only 3 reps with the 4 plates on incline.

2.5 more miles bout 2 am

Another 2 miles bout 6 am

DLK
05-25-2013, 08:19 AM
5-24-13

Light back, still tryin let it recover

And biceps blitzkrieg!!

drop-sets
super-sets
super-dupper-drop-sets
and more biceps


cardio and pool time too


5-25-13

Forgt some shit

Upright rows
45-15
135-10
175-8
205-5

some light pulldowns
leg ext. into single leg ext.
low cable rows
some light biceps
and some more idremember

35 minutes cardio at gym, about 9 miles

Light biceps and a good bit of lite triceps to work this soreness out, still sore as hell from the JMs the other day. Mite head down to charlotte for speed street tonite but who knows.

DLK
05-26-2013, 09:32 PM
5-26-13

2.5 miles this morning and maybe another 2 miles later but not so sure, bout to hit some more.

3 more miles at 12 am

Just walked half a mile, more like 2/3rds or better to the gym and back to see if they are open for tommorow. Which they are, which made the walk a lil more worth it haha.

155 am

DLK
05-27-2013, 07:53 PM
5-27-13

Bench shit day
135-15

moved grip in to ring fingers on rings
225-10
315-6 or 7
365-1
405-4
420-2

Moved grip back out
235-7
225-7

Negative
455-2


Called it quits as i was pissed. With the closer grip i was havin trouble findin my groove and flarin my elbows early havin promblems with the lockout and uneven extentions. This im not going to go thru again. So im just gonna take it lite net week i guess add some more warmup sets and the main thing rite now i cant start my first work set with 405, gonna have to lose the ego drop below 4 plates and get some more reps and much more volume in. Also the other dude didnt show up so couldnt do boards so said fuck it. But i think i will keep my grip where it is and its either get stronger or go to the hospital hurt. FUCK IT

Ready to squat and pull tommorow ;)

DLK
05-28-2013, 11:23 PM
5-28-13

1.5 miles cardio on empty stomac this morning

Squats at the house
135-6
225-4
315-3
405-1or 2

Reverse blue bands
475-3
stopped bands are old as shit and outta wack

Box squats off bench
225-3
315-3
405-3

Deads off 3 inch blocks
315-2
405-2
475-2
545-2 PR

Went to the gym

Leg press
390-10
570-10
660-10 ?
750-8

Pulldowns
reverse grip pulldowns
machine close grip pulldowns
supper-set pulldowns
Facepulls
chest supported rows
one arm low cable curls
close-grip ez cable curls
rope high curls
dumbell curls

about an hour pool time


Quite abit of work here today and im sure im leavin somethin out. Squats all felt lighter than they have so far, esp off the box and the deads was a ncie PR, thou tough. Before i was able to pull more off the floor then the low blocks because of how much pop i get off the floor, not sure now. Shit mighta changed, but i figure 545 for 2 is better than 560 from the floor. And was easier too.


245 am cardio

1.5 miles

dumbell curls
25s-25

1 mile

dumbell curls
25s-30

DLK
05-29-2013, 09:42 PM
5-29-13

2.5 miles this morning cardio

25-30 minutes at the gym
some light back, lil bit of everything, not much thou
back ext. machine
abbs
4 sets of calves or so
about 75 reps with 45 kettlebell


Just some cardio, was thinkin about doing more with the kettlebell but couldnt do much with my back fatigued from yesterday.

DLK
05-30-2013, 08:18 PM
5-30-13

1.5 miles cardio this morning

Dumbell incline
50-20+
80-15
105-10
130-6 PR

Hammer plate loaded incline
1 plate-25
2 plate-20

rear delt pec deck
3 sets

rear delt cable flys
shoulder flys up to 50
front raises
one arm pushdown
one arm reverse pushdowns
rolling tri. pushdowns
rotater cuff work


Pretty lite day today, probably shouldnt have even went to the 130 buts been forever since ive done incline much less dumbells on them and i dont think ive ever went over the 100 to be honest. And the 130s werent that bad, had a few reps left but didnt wanna kill myself. Plus come monday if i feel fine benching ill revamp everything. Didnt do much tricep work either, give em a rest sometime i figure. Still a lil worse for wear from tuesday work.

DLK
06-01-2013, 11:02 PM
6-1-13

Curl day

EZ bar curls
75-14
125-6
175-3
195-3

Low cable curls
close-grip bar cable curls
dumbell curls
high cable curls
pulldown close-grip curls

about an hour and a half in the pool


Took it pretty easy today, normally hit some more back but wasnt feelin it and really didnt do much for arms either. Just wanted to go a lil heavier and hit the pool up. Now restin up

DLK
06-05-2013, 12:08 AM
6-4-13

Bench
135-15
225-10
315-3

Pool for 2 hours


Started not to even go in today but figured id struggle thru it.. Besides no sleep and my mind elsewhere, this last week or almost, my left shoulder/trap/neck area has been knotted up and tense as hell. I can feel it all day long, just sitting here. Not really sure where this has came from. When i was setting up on the bench and tucking my shoulder my left one was tucked futher and harder and even farther inward and was really throwing me off. So with everything else i just called it a day and will try to figure something out, hopefully wont have to go back to the chiro but something is out of alignment, but i have no clue how this has happened. No pain but just extremely tense, even been ahving promblems sleeping these last few days. Plus for the next month ill have to benc on tuesdays and squat/dead on wensday. So hopefully i can make up for it tommorow squatting.

DLK
06-06-2013, 09:53 PM
6-6-13

Bench
175-6
175-15
275-5
365-1
415-1


Somehow managed to wonder into the weight room, which wasnt in the plans. But the crew was benching a little so i figured id feel it out. Besides my shoulder issue everything else felt fine. The 415 went up nice and easy and i feel fully recovered so i just have to fix this other issue now. Been having musle spasms since i left the gym, which is a first. Just staying extrememly tight. No rhyme or reason just started benching with what they had on which was 175 and then just added plates and 25s to what they had on.

DLK
06-11-2013, 09:19 PM
6-11-13

Bench
135-15
225-9
315-7 or 8
365-6
375-5
385-4
405-1
415-1

Hammer plated loaded incline
1 plate-15
2 plate-15
3 plate-15
4 plate-8

Pec dec
3 sets up to 270

straight bar pushdowns
rolling bar pushdowns
shoulder flys
one arm rope pushdowns


Felt good to be back in the gym, got my head back rite and starting to revamp things. Next couple weeks ima work on upping the volume back up, probably shoulda added another set or so but itll be alright. Everything was fast and easy. Havin some promblems staying tight right now but felt better than last week, not nothin real serious thou. The 3rd member of the crew was back so might hit some boards next week for some reps. Ready to squat and deadlift tommorow.

DLK
06-12-2013, 07:25 PM
6-12-13

Squats
135-5
135-1
225-1
315-1
405-1
455-1

Box Squats off bench
225-3
315-3
405-1
475-1

went to the gym

Speed pulls with short lite band with double looped
245-2
245-1
335-1
Added bands
335-1
335-1
335-1
385-1
385-1
Took bands off
475-1
475-1
525-1


And sorry enough this was it, completely ran out of time. Squats felt worse than they have in a long long time, had a really tough time trying to keep my core tight all around. Of course trying to workout after being akwake for just an hour and a half is never a good idea, at least for myself. Not to mention just with one meanl in me. Defiently need much more working sets and more reps but did go to 455 and 475 from just 405 a couple weeks ago. And went i went to the gym they dont even have an actual rack to use or antyhing i can rig up for reverse bands, which is what i wanted to do, i had to put a dumbell under the bar and even with the short bands i had to add an extra loop around. Doing this I had tension from the ground and even with these lite bands I know it was at least 170 pounds added if not closer to 200. Was heavy as fuck and much more tension than ive felt in awhile. Those they were all pretty fast at the top the 385 felt much much heavier than the 525. For sure, i guess ima go back and do some more back work tommorow and maybe more legs, why not right?

DLK
06-13-2013, 12:31 AM
6-12-13

More squats session at 2 am

Off Bench
315-3
405-2
475-2
525-2 PR

1.5 miles cardio

dumbell curls
25s-25 or so


As i was going to get a shower i saw the bar still loaded and said why not rite? So yes, why not? Might have done more off this before but we will start with PRs with 525 for 2 for now. Felt much better than earlier too.

DLK
06-13-2013, 08:45 PM
6-13-13

Leg press
bout 5 sets or so just to about 5 plates for 10s
few sets of calves
pulldowns
netural grip pulldowns
rows on smith machine up to 3 plates
shrugs on smith machine
dumbell curls up to the 80s
high cable curls
low cable ez bar curls
back extentions


Not much to mention, just got the soreness out the ole legs which was quite a bit and did a lil back and even less bis. Also forgot the ABs

1245 am

dumbell curls
25s-30

1.5 miles cardio

dumbell curls
25s-30
thick bar curls
75-15

1.5 miles cardio

thick bar curls
75-15
dumbell curls
25s-15

Extra

DLK
06-15-2013, 04:04 AM
6-15-13

Incline
115-10

Seated shoulder press smith machine
115-12
205-5
295-1
345-1
365-X

Cable flys
5 sets, last one drop
rear delt pec dec
rear delt cables
dumbell flys drop sets-2
straight bar raises
overhead v-bar ext.
v-bar pushdowns
one arm pushdowns
one arm rope pushdowns



Might not have gone so heavy on the shoulder presses but the 365 woulda been a 20 pound PR. Figured might as well, since im not benching too heavy rite now, 345 went well. But first time ive missed a weight in awhile, quite awhile. Just a couple sets apiece on assistance.


Also on a side note the "children" in the gym found a tape measure and was measuring arms haha and they had to measure mine. Topped out at 21.5's and forearms was like 17 or 17.5 inches. Now all i need is the 6 pack rite??