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ItalianGalleon
01-17-2004, 02:08 PM
I've never kept any sort of journal before, but at the request of others, I thought I'd start. I'm currently doing the muscle media bench program, just ending the second week. I'll give an overview of what the past two weeks were like for those interested in the workout, but first I'll introduce myself.

I'm 19, 6'2, 190lbs. I lived most of my young life in Georgia, but now I've gone up north and am a math major at Princeton University, with interests also in history and economics. I'm a double bassist, too, so I consider myself a well-rounded guy. Enough about me for now.

So far I've kept up with the bench chart provided here
http://www.musclemedia.com/training/bench/table.asp
with a max of 320. I've just started creatine too, so I'm sure that's helping me. Yesterday was a great day for pr's
bench: warmup
8x95
8x135
6x135
5x185
2x225
1x245

3x285
2x305(never done this)
negx335
while I wasn't sure I'd get this, the dips are really what did it for me.
8x115
8x120
6x125. This never having done more than 8x100 before; I was really thrilled.

Later today I'll be doing legs and back, and I'll post that when I have the time. I'm not sure when that'll be, though, since I'm starting my 48 hour takehome math final, which should mostly cover ring and field theory. Send me good math vibes.
iG

Darracq
01-18-2004, 09:46 AM
Good to see you got it started. Are you feeling tired at all on your 2nd day bench of the week,

ItalianGalleon
01-18-2004, 05:26 PM
Saturday: another good workout, decided to do it before math.
Squats: 6x275, 6x285, 4x295, failing on the last one. I just started squatting in October, so that's why my bench is so much better, relatively.
Quad extensions: 190x8x3
Hamstring curls: skipped these, the hams felt burned enough from the squats
Seated Calf raises: 110x10, 120x10x2

Close grip pull downs: 8x200x3
Barbell rows: 6x205x2, 6x185
Shrugs: 10x365, 10x405 I then tried 455, but I only barely lifted it each time. That was enough to tear the hell out of my traps, though.

The 295x4 squat was a new pr; I'll have to see what I can do after that.
Darracq- For the first week and a half soreness was a big problem, mostly from the back day carrying over to the bench day. I've been able to keep up with the chart, though, and it seems to not be as much of a problem now, so maybe my body got used to it. I'll let you know after benching again tomorrow.

ItalianGalleon
01-19-2004, 08:17 PM
First bad workout I've had in some time. I blame it on the fact that I've only gotten about five hours of sleep for the past two nights because of the math exam, and I really don't do well with less than seven. Also, I did just eat an hour before, and I don't like to do that; I like to keep it just to a shake before a workout. I think I should email my math prof and bitch him out. Or maybe not. In any case, the workout.
BB bench:
warmup:
8x95
8x135
6x135
4x185
2x225

6x260
5x275 this is when i noticed that trouble started
3x290 I really felt like I should've been able to get four or maybe five, and five would've bumped me up five pounds of expected gains for the bench program.
Also, I messed up my breathing during benching; when I was actually lifting I would try to figure out when the best time to take a deep breath was. On the fourth rep I tried at the bottom, which is what I attribute my failure to as well. If anyone has any tips on breathing, I'd love to hear them.

Thus discouraged, I went on:
DB bench:
8x100
7x100x2

side raises: 10x25x3
french press: 8x105x2
By this time my forearms and elbows were hurting, so I decided to call it quits. Hopefully wendesday will go better; it'll be nice and relaxed. My next exam isn't until thursday, and should be much easier than math.


Note: my bench workout is designed so that I'll only go to failure on the third set, which is why some of the numbers might be lopsided.

MixmasterNash
01-20-2004, 01:18 AM
Damn, looking really strong.





Why are you named after a ship?

USC Ed
01-20-2004, 02:17 AM
Great start! You're a very similar size to me, and have an impressive bench for a beginner. Keep up the good work!

ItalianGalleon
01-20-2004, 11:04 AM
Nash: Thanks. I'm glad people are starting to reply to my thread, it makes me feel so cool. See, I was trying to figure out a new AIM screenname, and ThItalianGalleon just occurred to me. ItalianStallion would have been far too cliched, but here was a brilliant play off of it. After that, my name for halo whenever i play with my roommates was galleon, so it seemed like a good shortened form of it. Some people don't appreciated it as much as I do, though.

USC: I'm not exactly a beginner, but I'll take it as a compliment anyway. I started seriously training about a year and a half ago, but was injured or otherwise made no progress for about 5 of those months. Before that, I lifted with a ghetto weight setup on a ghetto bench with an absolutely horrible routine and basically whenever I had time and without any sort of spotter whatsoever.

ItalianGalleon
01-22-2004, 02:34 PM
Ok, I just finished finals, so now I have time to post yesterdays workout. I'm not sorry to see finals gone, either; that was a painful, stressful experience. Breathing deeply, moving on, thinking about lifting. Ok
Yesterday was a back day, with some biceps at the end. Didn't really workout, though.
Deadlift:
135x8
135x8
225x6

345x8. I'm really happy about how this is progressing; I raised it 20 lbs from last week and I could still do 8 reps. I'll bump it up another 20 next week, but I don't want to move fast, especially after seeing my training partner from georgia just recover from a back injury with deadlifts only to hurt it again with squats. That set really killed me, though; I had to take breaks between unloading the plates. I'm such a sissy.

Close grip lat pulldowns:
200x10
210x8
200x8

Bent over BB rows:
205x6x2
205x5

In theory, now would come bicep curls, but more forearms were dying by this point. I'm not totally sure why, but wow.
105x6. Not my best, but acceptable. Then I was done, having to go and study physics.

PizDoff
01-22-2004, 05:13 PM
Sweet.....

I played the double bass for four years!
It was fun spinning it around and running around with it over my head to piss off my teacher!

ItalianGalleon
01-22-2004, 08:42 PM
Awesome, another bassist! Jazz or classical? I've always been classical, though I'm of a rare breed.

ItalianGalleon
01-23-2004, 07:53 PM
Alright, another workout. This was heavy bench day.
Warmed up fairly extensively:
Rotator cuff exercises: 3x12
Bench
8x95 (everybody laughed at me for this one)
8x135
4x185
2x225
1x255

Real sets:
290x3
310x2.5 I wanted to make my spotter work on this one, so I went for three. He gets off to easy as it is.
345xneg I think I might hold negatives up too high too long; I'll try it differently next week.

Dips: I absolutely love these things. Seriously. Nothing gets this much attention. I mean, the benching is nice, but this just amazes people.
8x135+bw
6x135+bw
6x135+bw
This was another new pr for me today. The bad thing is that I'm about out of room to hang weights. In any case, this is the start of a one week vacation, so lots of sleeping and lifting and no damn math.

ItalianGalleon
01-24-2004, 12:00 PM
Leg and back day. Had a bad start; for some reason, my lower back was still destroyed from deads on wednesday. Also, my spotters weren't there, so I'm not too sure about depth, though I thought it was ok, and I didn't really push myself that much. My lower back was really, tight, though; normally I can touch my toes, but this morning the shins were giving me trouble.
Squat:
10x135
8x135
6x275
6x285
8x295

Leg extensions:
10x190
8x190

Hamstring curls
6x160
8x150

Seated Calf raises:
10x110
10x130

Back
Pulldowns:
10x200
10x210
8x210

DB rows: Haven't done these for a while, decided that I like them again
10x85
10x95
8x105

Seated DB Curls on an incline bench:
10x40
8x45
8x40

Shrugs:
10x405
10x405

Not the most exciting thing ever.

PizDoff
01-24-2004, 11:16 PM
I did classical in high school!


WAy cooler than violas or violins.
And I didn't join band because I don't like to blow stuff.

ItalianGalleon
01-26-2004, 04:08 PM
We're on vacation; campus is empty. Consequently, I didn't have my normal spotters. I learned how this was a bad thing. I went with a friend of mine who's never been to the gym before, and I thought that chest day would be a good thing.
BB Bench:
10x95
8x135
4x185
2x225
1x245

5x270
3x295
2x295 (BAD!!) This was the failure test for my Muscle Media Program; if I had gotten more than 5 reps, I could've moved the weight up 5 pounds for my expected gains. It was a long shot, but only getting 2 is bad. This is where the spotter came in; usually, getting a liftoff is key so that I can be low enough on the bench that I don't have to worry about hitting the supports. Unfortunately, with the angle I was at and my friends assistance, we were unable to unrack it. So I then scooted up and unracked it myself; not something I like to do before a full effort lift. Another downside for today's was that it was earlier in the day than I like to go lift, and that the dining halls are closed, so I'm forced to eat out all the time. I don't have a kitchen and there's no grocery store nearby, in case you're curious.

DB Bench:
3x8x100. No real gains here, but I was able to complete all 8 all three times. Definitely time to bump that up.

Side raises:
3x10x25. Again, I think time to bump this up. Wooha.

French press:
3x8x105. 110 next week, I think. Then I did some nondescript situps and the like. Also, the gym was EXTREMELY warm today.
In other news, since nobody is around and I don't have any schoolwork, I've been playing nintendo's Super Punch out and just got to the majors circuit. I can't beat masked muscle yet, but I'm confident. Go me. Also, bass rocks; now I actually have time to practice, which is good, since I'm playing in a recital in about two weeks, but I'm sure I'll just blow off practicing.

ItalianGalleon
01-28-2004, 05:58 PM
Wow, this got all the way to page three since monday. Today was back day, but I didn't do deadlifts because of a general weakness I've had in the lower back since last weak; I had to take a break from cleaning of my desk because of the pain. We'll come back to them next week, though. Consequently, a short workout, and campus is still empty.

Lat pulldowns:
210x10 closegrip
210x8 widegrip
210x8 closegrip

BB row:
205x8
215x7
215x6 I'm a little shady on the form for these, so I may switch over to DB rows and see how I like those.

BB curls:
6x105
7x100
5x100 Forearms hurt at this point. Again, more miscellaneous ab things. I guess that's it.

Max-Mex
01-28-2004, 06:12 PM
Good workouts. Nice lifting. That is all!

ItalianGalleon
01-28-2004, 10:00 PM
Thanks for commenting! Maybe I'd increase traffic if I said things like "Well, I decided that my upper chest was worn out, so I did a set of decline instead of incline to hit the lower chest."

ItalianGalleon
01-30-2004, 02:46 PM
Alright, not the best day ever, but decent. Based off of what latman does, I thought I'd drink a red bull beforehand, but I don't feel like it helped me. Plus, I got pretty sore after just the bench. On the other hand, I never drink those, so maybe it was too much. Regardless, here we go.
BB Bench:
95x8
135x8
185x5
225x2
265x1

295x3
320x1 Tried 2; really didn't work. Too bad, but there's always next week.
350xneg

Dips:
bw+145x5
bw+135x6
bw+135x6

One of the roommates is back, so party party. Too bad the vacations almost over.

ItalianGalleon
01-31-2004, 03:20 PM
Had a good workout today. My usual training partner was back, so I had good spots and everything, which was key for the squats, which I opened with.
Squats:
2x135x8x

6x295
5x295
6x285 This seems like it was less than last week, but I really think it was better because I had a great ROM here.

Quad ext
190x10
200x10
200x8

SLDL:
I just started doing these after a long break, and I am happy with what I have found. Huzzah
185x10
195x8

Lat pulldowns:
Close: 220x10
Wide: 220x8
Close: 220x8

DB row:
110x10
110x8
110x8

DB curls sitting on incline bench:
35x8
40x8
40x6. I really like these. Thumbs up.


Shrugs:
225x10
425x10
435x8. Hands really hurt on these one; I have sissy hands from wearing gloves for so long.

Rounded the workout out nicely. I'm going to try to eat more this week and see how I do; otherwise, I might ditch the program and just do some sort of westside thing. I'll be going to home depot soon to get boards, at any rate. If I can bench as the chart says I should, I'll stay with it. If not, then I'll have to think about it.

ItalianGalleon
02-03-2004, 10:57 PM
Alright, so I figured out why the lifts haven't been good lately. About a week and a half ago, they turned the heat in the gym way up, and the heats been getting to me partway through the workout, making me feel lightheaded and otherwise draining me. So I blame my first missed lift in a long time on that, but I'll see how I can do on saturday.

BB bench
8x95
8x135
4x205
1x255

5x275
3x300
1x305. I was supposed to get 2-3, but it didn't happen, as I mentioned.

DB Incline
7x90
6x90
8x90. This is where I realized that pouring water on my head would cool me off, and it REALLY helped. I wish I had thought of it sooner.

Side raises:
10x25
8x30
10x25

French:
8x105
7x110
8x110

I'll give the heavy lifts a shot on saturday and see if I can do it. If not, I'll be investing in some boards. Might do that anyway.

MixmasterNash
02-03-2004, 11:51 PM
Did I mention you're my hero? You've got a strong as hell chest, but do you play sports or run? If so, does you strong chest/shoulder girdle interfere with anything?

I'm a weak ass punk and I've already noticed decreased ROM for sports and such because of chest growth.

Max-Mex
02-04-2004, 04:06 AM
Thanks for commenting! Maybe I'd increase traffic if I said things like "Well, I decided that my upper chest was worn out, so I did a set of decline instead of incline to hit the lower chest."

LOL! yea that would do the trick.

ItalianGalleon
02-04-2004, 06:39 PM
Nash- Thanks! Woo hoo! I ran some last year, but decided to cut that out when I started my half-assed "bulk" over the summer. Haven't really picked it up at all. Sports haven't really happened either, though one of my roommates is a soccer player and anothers a water polo player, and I think they'll try to get me to play basketball at some time. Trouble is, it takes things like "coordination" and stuff like that.

On another note, I've decided to start using the weider principle and never actually do a whole set with the same exercise, because I think that wouldn't "shock" the muscle enough. So, every three reps, I'll change exercises up. Also, I think this will be "outer chest week," which will mostly consist of toning work with my little pink weights.

ItalianGalleon
02-05-2004, 11:47 AM
Alright, first good morning lift in a while; also, first time I've lifted at 10am in I don't know how long. I got up about an hour before, had a protein shake, then waited. Back day.
Deadlifts
135x10
225x8

365x6 on rep 6, I got a little out of position and dropped it so I wouldn't hurt myself.
365x3 Didn't feel like pushing it too bad, since it was only the first exercise of the day.

Lat pulldowns
CG: 220x10
WG: 220x7
200x8. Felt kinda dead after the dls.

BB rows:
205x8. The form was a little sketchy; I decided to drop the weight and bring the bar up higher.
185x10
185x8

Forearms were tight by this point, so I did db incline curls instead of bb curls.
40x8
40x8
40x5

I have my rehearsal with my accompanist tonight; let's hope my delt holds up all the way through.

briancurran01
02-05-2004, 11:55 AM
NIce work galleon. Your bench is very strong. Good work :thumbup:

ItalianGalleon
02-05-2004, 12:09 PM
Thanks man. If only the rest were up to speed. Some day.

Woo! Page 2!

ItalianGalleon
02-10-2004, 07:53 PM
Alright, two workouts to report on since the forums were down.
Sunday
Squats: Decided to push for heavier sets, fewer reps today. Why not.

135x8
225x8

315x4
315x3
335x2. Good times.

Pullups:
Regular Grip:
bw+35x10
bw+45x8
Wide: bw+45x6

DB rows:
3x8x115

Shrugs:
2x10x465
Not too much today; my hand got swollen during the recital, so I did some icing and advil taking before I lifted and stayed away from the curls.

Ok, now for today.
Since I failed last week and spent the entire week drinking, I decided to repeat last week's set of benching.
8x95
8x135
4x185
2x235

5x275. These felt easy.
3x305.
2.5x305. My spotter has this nasty habit of helping me too soon, so I don't really know if I get a lift. He should stop that now, though.
I also tried the breathing method I read about in the tmag's interview with pavel, and I tried the squeezing thing, but I don't think I did it.

DB inclines:
8x95
7x95
5x95. I felt like I had more in me, but for some reason I just didn't want to hold them up anymore. It might have been some sort of stabilizer failure, or it could've been that I didn't take dextrose beforehand. I don't really know if that affected me, actually.

Side raise:
10x30
10x30
8x30

French press:
8x110
7x110
5x110.
Good times.
Bad news. Almost out of protein. Must be rectified.

ItalianGalleon
02-12-2004, 04:29 PM
Ok, good lift. I've been sick for the past few days, so I didn't expect much. IMprovement was there, though.
Deadlifts:
135x8
225x8
315x1

385x6
405x3
These were some hot prs today; my best (from last week) was 365x6. Next week I'm going to try 405x6. However, after this, I felt pretty dead. funny, isn't it.

Pullups:
bw+45x5. Not as good, but I blame that on having deadlifts suck me of my juices.
bw+35x7
bw+35x6

DB rows:
115x10
115x8
115x8

Seated incline bicep curls:
45x8
45x7
45x5
failed nicely

The triceps still really hurt from tuesday, and I think that negatively influenced the lifting. I really hope they're better by saturday; that's going to be a big day.

ItalianGalleon
02-14-2004, 06:14 PM
Sore all over before I even started. Not the best of days, either.
Rotator cuff:
5x12x3

BB bench:
95x8
135x8
185x4
235x2
275x1

300x3
325x1
335xmiss

I wanted this one, but I guess I didn't have it today. I think that I have it in me to lift that, especially because of how easy 325 went up, but I didn't happen. I was still pretty sore from tuesday and from thursday's killer deads; also, my concentration and prep time weren't what they should've been. The benching is really starting to attract some attention in the gym. People don't see that kind of stuff lifted very often. Oh well, I think I'll have it next week.

Dips:
bw+140x7
bw+145x6
bw+145x5

Didn't really have a lot of power left in me after this one. I should be getting my new protein soon, so I can indulge away. Also, I might've had it today if I weren't sick. Damn illness! Good news, though; my old training partner's decided to get a name and join the forums. I think it's going to be bulldog. So everyone say hi.

briancurran01
02-14-2004, 10:16 PM
nice work galleon :thumbup:

to increase people posting in your journal, alot of people reciprocate when you post in theirs. That is what i found anyways.

again nice work bro.

Saint Patrick
02-15-2004, 02:45 AM
I didn't realize you were stronger than me.


Bastard.

Darracq
02-15-2004, 06:37 AM
Do you feel like you get enough rest from the friday to monday workout.

Reinier
02-15-2004, 07:08 AM
Galleons are cool

rookiebldr
02-15-2004, 06:12 PM
to increase people posting in your journal, alot of people reciprocate when you post in theirs. That is what i found anyways.


Damn, that actually works! :)

Galleon, very nice benching. Lifts are looking really good.

ItalianGalleon
02-15-2004, 10:53 PM
brian: haha, thanks for the advice. I'm trying to become more active, but sometimes the work says otherwise.

reiner: yes. yes they are.

darracq: honestly, I don't know that I do. It's not particularly uncommon for me to be sore on saturday from tuesday's lift, or have my lower back still hurt on sunday from thursdays squats. I only have two weeks left, so supposedly in two and a half weeks I'll be benching 370. To be honest, I'm really not feeling it. After all is said and done, this program might get a thumbs down. I can't wait to go buy some boards, get some bands and a shirt and hit the westside. In fact, I foresee a trip to the hardware store in the near future.

St. Pat: how long have those lifts been in the sig? no updates or progress?

rookie: haha, i notice you post that right after i posted in your journal. he is a wise man, brian curran.

on another note, i think i need wrist straps; the gloves really arent cutting it for wrist support anymore, and the tendonitis is getting worse.

bulldog
02-16-2004, 12:39 AM
Hey Galleon whats up.. Just thought I'd post since I got this new name here on WBB. Anyhow I was excited about the other day as far as working out when I maxed on bench.. I got good results. I think whey protein is some of the best stuff on the market for people who want tons of strength fast. Anyhow, heres my maxing attempt:

135x10
225x2
(heres when I tried to max)
285x1
295x1 (both easy)

at this point I decided to try 305 and see if I could break my old record of 300.. after getting it to about 75% of the way up my arms wouldn't push anymore so I ended up staying in one position and had to have my spotter pull it the rest of the way. So I'm guessing had I not done the 285 and 295 I may have been able to get it.

ItalianGalleon
02-16-2004, 12:42 AM
Bulldog, welcome. Nice lifts; I didn't know you were back up around 305. When do you think you'll try again? And hows the back?

bulldog
02-16-2004, 01:17 AM
my back still hurts... I need to see a chiropractor sometime and see if they can do anything about it; the sports med guy didn't know diddley. Because of the back.. deads and squats are still out of the question -even with ridiculously low weight. I think I'll try maxing again soon because this is honeslty so much more weight than what I had in december and its a big exciting improvement.

ItalianGalleon
02-18-2004, 01:23 PM
Alright, yesterdays workout. Overall, not fantastic, kind of painful even. I NEED to get chalk or the ecoball that someone keeps mentioning. I'd like to ditch the gloves for bench press, since I think they're hurting my ability to grip the bar, but the width of my grip makes my hands slowly slide outward during lifts, which is not good for anything.

My wrists were hurting too, so I used my wrist straps as wraps without gloves. It worked well for the early sets.
8x95
8x135
5x185
2x245

5x280
2.5 or sox305. gloves. Sickness, tiredness and messed up breathing prevented the third.
1x310 I did this one without gloves, just wraps, and I had my hands slip out on the second rep. Not a good feeling.

Incline db: I think lifting too heavy too often is taking its toll; I've been failing very suddenly and unexpectedly on these more because of a general pain and lack of will to lift it than failure.
6x100
7x95
5x95

Side raises:
10x30
10x25
10x25

French press:
8x110. Felt easy, but based on the rest of the workout, decided not to push it. Discovered that was a good idea on the second and third set.
6x110
6x110.


So this program will only go one or two more weeks; after that I have to decide whether to powerlift or just try to look good naked. If anyone feels they have advice to offer in that area, let me know.
If I powerlift, I think I'll be doing the westside routine. I just have to take a trip to the hardware store for some boards and I'll be good.

briancurran01
02-18-2004, 01:37 PM
nice workout man. i wish i had your benching strength

ItalianGalleon
02-18-2004, 01:43 PM
Thanks man. I wish I had your dieting discipline; the food they have here is so often total crap. I don't know how much longer I'll be able to eat peanut butter after having it two meals a day every day for the past few months.

Darracq
02-18-2004, 02:56 PM
I have been messing with the WS stuff and i really like the feel of the boards, Im getting so tired of my bench sucking ass. I think im going to go ws all the way.

ItalianGalleon
02-19-2004, 07:15 PM
Cool, let me know what kind of plan you have. Or I could just check your journal.
Anyway, today's lift.

I didn't do deadlifts today so I can arch my back all I want on Saturday. Plus it was still hurting from last week, and I didn't even do squats. It really showed for my energy level in the rest of the workout.

Pullups:
bw+45x10
bw+50x8
bw+50x6

BB Rows: I dropped the weight at first to worry abouyt my form. Good form, upped weight.
185x10
195x8
205x7

Incline db curls:
45x7
45x8
45x6. Good. Hoowah.

Some machine pulldowns:
230x8
250x4. Decided this was too heavy.
230x8.

Apparently, I looked really huge after this workout; both of my roommates were shocked. I should've taken a picture. Hell, I still should; it'll help me note my progress and help the feedback of bodybuilding vs powerlifting.

briancurran01
02-19-2004, 08:25 PM
nice work galleon did you see the pr that i hit on cg bench 165!!1 the most i had ever done before was 125. i had so much more confidence with a spotter there.

ItalianGalleon
02-19-2004, 11:48 PM
Dude.

That rocks.

How big of a pr was it? A pr is a very valuable thing. I wish I had more of them.

Also, spotters rock. I haven't done a heavy bench without a liftoff for over a year and a half.

briancurran01
02-21-2004, 10:33 AM
for me it was HUGE it was 165 on close grip bench. also i did 220 on tricep dip machine.

ItalianGalleon
02-21-2004, 04:14 PM
Speaking of which, I had a nice pr today, too.
BB bench:
95x8
135x8
185x4
225x2
275x1

295x3
315x1
335x1!!! This was a good 15 lbs pr. Woo hoo; felt a rush of adrenaline afterwards.
340xmiss. Might've been able to get this if I hadn't done 335 before, but still, I'm happy. 350 doesn't seem far off now. This was all I did today because of time, but it still felt nice.

Thumbs up.

briancurran01
02-21-2004, 09:18 PM
NICE!!!!!!!!!!!!!!

that is hell of a strong lift man. :thumbup:

rookiebldr
02-21-2004, 09:44 PM
Apparently, I looked really huge after this workout; both of my roommates were shocked. I should've taken a picture. Hell, I still should; it'll help me note my progress and help the feedback of bodybuilding vs powerlifting.

Yes, you should have. :)

Great pr. 350 is yours for sure.

ItalianGalleon
02-24-2004, 12:01 PM
Alright, gotta keep posting.
I weighed myself for the first time in a few weeks yesterday. Wow, I cam in at a big 198, which gives me a weight gain of almost 15 pounds since christmas. I am becoming a big, big man. I actually have a bet with my roommate that I can hit 210 lean by the end of the year. I'm pretty sure it's lean gain, since I don't look any fatter and still retain good definition. I've also way upped the amount of protein I have every day, from two scoops to four or five on good days. Anyway, yesterday's lift:

Squats: Not quite box squats, but I set up a bench so that I'll know I'm deep enough when I just brush it. Might've been about an inch below parallel.

305x5
315x2. Bad positioning, decided to rack it.
295x3. Again, messed up the positioning, didn't go low enough.
295x3. Good thing someone invented pins.
After this my lower back was killing me, but I forged ahead.

SLDL's
205x8
225x8
245x6
Too much for the back, but it felt better as soon as I did pullups.

+45x8
+50x6
+45x9

DB rows:
115x8x3

Shrugs:
455x10
475x8
I'll be going for 500 next week. That'll look awesome. In any case, I've decided that one of the weak points of my physique is my shoulders, so I'll try to hit them more this next program, which I'm still trying to figure out.

briancurran01
02-24-2004, 12:39 PM
nice work galleon. you should put up pics man

ItalianGalleon
02-24-2004, 06:05 PM
Alright, I'll try to get some soon. My less cool roommate has a digital camera, but it might be hard to get him to see why I need to take topless photos of myself. That's because he's not so cool.

ItalianGalleon
02-25-2004, 03:29 PM
Alright, chest day.

Pin presses: These things came down to about three inches or so off my chest. I think I failed near the end because I didn't wait long enough between sets, but I was kind of in a hurry.
135x8
225x3
255x3
275x3
295x3
315x3
335x2
355xmiss.

db inclines:
100x8
100x7
100x2. I think this was my body's way of telling me that I was done with these.

Side raises:
30x8
30x8
35x8

French press:
115x8
115x4
110x8

Good stuff, especially since I only slept three and a half hours. Stupid math.

Darracq
02-25-2004, 03:51 PM
Are you going to quit doing the muscle media program. I have heard the board presses are better than pin presses, if you dont have boards i would just barely touch the pins and go back up.

ItalianGalleon
02-25-2004, 05:00 PM
Yeah, I've dropped muscle media. I only had one week left, but I was pretty sure that I had no shot of lifting what they asked me to, and basically it was ridiculous that I would be lifting 370 this week or so. I don't have boards yet, so pin presses will have to do. I hear it worked for some, but I think my recovery time is higher than that program allowed for. I do like the way they outlined other exercises, though, so I think I'll keep the same leg/back work.

Darracq
02-25-2004, 05:42 PM
Im trying to figure out how i want to set up a west side routien, I dont feel like i need a speed day, i seem to need a lot of rest days, I love the board presses though i have been able to lift more weight than i ever have using them. When i do them i feel like i get in the perfect position to bench press.

rookiebldr
02-25-2004, 08:30 PM
Alright, I'll try to get some soon. My less cool roommate has a digital camera, but it might be hard to get him to see why I need to take topless photos of myself. That's because he's not so cool.


ROFL. Just wait till you get asked for leg pics. :eek:

ItalianGalleon
02-26-2004, 02:40 PM
Haha, yeah, I might get a few odd inquiries with that. Darracq, I'm thinking about doing a speed day tomorrow just to try it out. In other news, my elbow's hurting me, which brings the joint-pain tally up to FIVE. I think the ankles are alright, though, so maybe just three. In any case, I'll be going to a doctor about the hands/wrists sometime soon (hopefully), and maybe I'll ask about the elbow too. I wonder if frail joints is a good excuse to get a shirt.

ItalianGalleon
02-27-2004, 02:14 PM
Alright, my first speed day. Awesome.
Box squats, parallel.
205x2x6, 20 seconds in between each set. Pretty fast, I guess, but not fantastic.

Speed deads:
245x1x6, again 20 seconds. Good speed.

SLDL:
245x8, 245x6

Pullups:
+45x10
+45x8

Some sort of rows, could be t-bar
twoplatesx8
3plx8
3plx6

Pull down rows:
230x8
200x8

That's all today. I'm playing a show again tonight, so I don't want to do too much damage to the forearms. Good times.

Khar
02-28-2004, 08:13 PM
Hey there Joe...How goes it?

ItalianGalleon
02-29-2004, 12:01 AM
Hey Kevin, how are things in bama? I've heard you're getting off of a lifting hiatus. Glad to see you on the boards.

Anyway, today: speed bench day!
bb speed:
3x205x6, with 20 seconds between each set. Pretty good speed, I suppose.
Dips:
+135x8. I kinda went easy, and only did one set because my elbows hurt. Damn elbows.

Shoulder dumbbell press:
70x8
70x5
70x4 I've never done these, and it shows. However, I have decided to work on my shoulders more.
Front raises:
8x30
Side raises:
8x30x2,
6x30

I guess that's everything. After all, I did have a show in a few hours.

briancurran01
02-29-2004, 10:50 AM
nice work galleon. keep it up bro. :)

ItalianGalleon
02-29-2004, 11:57 PM
thanks brian. I've realized that my posts are a lot more exciting when i do max effort than speed, but i think i'll give it a shot anyway. also, i just noticed today how much bigger my legs seem than i remember. now that i'm done with guys and dolls (which i was in the pit for, as a bassist), i'll actually have time to do full big workouts and TO STUDY.

Khar
03-01-2004, 12:49 AM
Hey Kevin, how are things in bama? I've heard you're getting off of a lifting hiatus. Glad to see you on the boards.

Eh, I've been lifting but not as much as usual. Havn't had the motivation.

ItalianGalleon
03-01-2004, 07:47 PM
Alright, today's lift. Bad day today; felt like garbage all day, so I didn't expect a fantastic lift. Which I didn't get.
Deadlifts, sumoish
135x6
225x3
315x3
365x1
405x1
425xmiss
425xmiss. Thumbs down on this. These were the first deadlifts I've ever been unable to lift. I guess its good that I didn't hurt my back while trying.

SLDL's:
I decided to only do a few of these, as my lower back had had enough anyway.
225x8
225x5

Pullups:
bw+55x8
bwx25. Woo hoo! This was the first time I've tried unweighted in a while, and I was happy with what I saw.

T bar rows?
3 platesx8. I don't know how you guys do it, but whenever I exale on this, I can never inhale again, so it makes me dizzy. No good.

Db rows:
120x8x2. That's as high as my db's go, so I guess it's on to ez-curl bar rows, also known as belial rows.

I tried to do some bb curls, but my wrists just said no around rep 4.
so, 110x4. I'll be going to a doctor tomorrow, so I'll see what he says about them.

High rows, machine:
230x8
230x7

Not too bad after all, but my head still kinda hurts. Drat.

bulldog
03-02-2004, 01:45 PM
Joe what are these "pin presses" you speak of

BCC
03-02-2004, 02:05 PM
Some great chest work going on in here. Crazy progression.

ItalianGalleon
03-04-2004, 08:40 PM
Thanks chase.

hoo wah.

Ok, today's workout. 10am, which is WAY EARLY, so nobody wanted to go lift with me. Therefore, I got some shady spottage.

Pin presses:
135x8
225x5
265x3
285x3
305x3
325x3
345x1
355xmiss. damn.

Incline db:
alright, so I asked some guy to spot me on these. I told him I would need some help getting them up. So I do my kickback and push them up; however, my left hand keeps going back. I don't know what dumpface was doing back there, but my hand was going back and back with this 100 lb db, so i eventually had to just drop it from four feet up. It's a good thing nobody was standing near by, but my arm hurt like hell.
I then got a different spotter and did part of a set.
100x5

So I still wanted to work my chest, but couldn't do that anymore. For the first time in about a year, I tried flies.
40x8
50x8
60x8. I really didn't know what I was doing here, and they hurt my shoulders and elbows more than I felt like they worked the chest, so I stopped.

Side raises:
30x8
35x8
35x8

French press:
115x8
115x6. Time to move up the weight. Also, time to not almost break my arm. I think that's a good plan for next time.

rookiebldr
03-04-2004, 09:48 PM
Also, time to not almost break my arm. I think that's a good plan for next time.

I concur, always a good plan. ;)


Nice strength.

Saint Patrick
03-04-2004, 10:02 PM
So I still wanted to work my chest, but couldn't do that anymore. For the first time in about a year, I tried flies.
40x8
50x8
60x8. I really didn't know what I was doing here, and they hurt my shoulders and elbows more than I felt like they worked the chest, so I stopped

I have the same problem w/ DB flyes. I can only imagine what it's like w/ 60's.

ItalianGalleon
03-05-2004, 08:29 PM
Pat, I think I'm going to put db flies back where they came from. I don't even know if my form was good.

Hey rookie, thanks. Yeah, yesterday's incident apparently was worse than i thought. You'll see where.

Speed squat/dead day.

Box squats, parallel or a little below.
215x2x6, 20 seconds between each. The more I sat on the bench, the harder it was.

Speed deads:
265x1x6. I did the first four sumo, and the last two conventional. Interestingly enough, the conventionals were a lot quicker and easier than the sumos. I wonder what my 1rm is for conventional pulls.

SLDL's
245x8x2

Pullups: I think my rom was too short here. I'll drop the weight next time and do it slowly and carefully.
+60x8

It was now that I felt a horrible pain in my left forearm; my shoulder really hurt too. I actually cut my workout off there and went home and iced it for a while, took some celebrex, and hoped that I'd be ok for the concert tonight. Well, the celebrex did its stuff, and I was able to play the concert through. We played Mendelssohn's 4th symphony, Stravinsky's firebird suite, and one of my friends played the korngold violin concerto. She's been studying at Juiliard since she was 11. Damn.

ItalianGalleon
03-08-2004, 04:14 PM
All the way to page 3? I guess that happens when you miss a workout. Apparently, I screwed up my arm worse than I thought, since it still hurts. I may well be cutting out pulling motions for a while; I'll see how pushing goes on wednesday. In any case, today was leg day.

Box squats:
135x8
225x5
275x3
295x3
315x3
335x1(box pr)
355xmiss
Since I realized that I'm better at conventional deadlifts than sumo, I've decided to narrow my squat stance some and see how it went. I like what I saw, so I think I'll do that from now on.

SLDL's:
265x8
275x7. Movin' on up.

Seated Calf raises:
140x10
140x8
140x8

Good times; too bad the arm hurts. Consequently, that's all I did today. I really felt the sldls, though. I'm happy with how those went. Now I can look forward to midterms week.

Saint Patrick
03-08-2004, 04:28 PM
Your leg day looks like my new leg routine, minus the SLDL's. Nothing but squats and calf raises.

Nice work.

ItalianGalleon
03-08-2004, 08:22 PM
hey pat. That's your precontest routine? Interesting.

There was a little bit of discussion on page 1 about the music. I'm a double bassist, and I play in the orchestra here at princeton. Bass playing has given me a history of tendonitis in my left hand and my right wrist, which heavy powerlifting has exacerbated lately. I played in a recital not too long ago, and since then my hands have been giving me constant trouble. Adding that with the fact that my whole left arm hurts makes me think I might want to take it easy for a while. Dammit.

ItalianGalleon
03-08-2004, 08:29 PM
Also, I just thought I should say that my virtual bodybuilder, galleon, got third in the AREA CHAMPIONSHIPS after I bribed the hell out of the judges. I would've made a thread about this in general chat, but that's apparently not allowed.

ItalianGalleon
03-10-2004, 08:00 PM
Ok, so something's definitely not right with my left arm. I did heavy bench today, and it ended up giving me a lot of trouble; I felt my strength was moderately affected, too. I haven't gotten my prescription anti-inflammatory yet, so that might help. Maybe taking a week off from upper body altogether will be good while I'm in california for spring break. I can't wait for my next leg day, though. I love that stuff now.

BB bench:
95x8
135x8
185x5
255x3
275x3
295x3
315x1
325xmiss. Not real good. I tried to do the staggered grip that I read about Chris Rodgers doing, but I think I overshot it a little bit on the 315, making it harder than it shoulda been. I just didn't have the power anymore by the 325.

Since my elbow and shoulder were hurting, I decided to do the HS incline press.
270x8
320x8
320x6 or so

Side raises:
35x8
35x8. Form got a little sloppy near the end. Pain pain pain. Decided to go home and take three advil; now it's not so bad.
So no triceps for today; no shoulder press. Nothing. Too short, but that's what dumbass spotters will give you.





hot, page 4

briancurran01
03-10-2004, 08:04 PM
nice work man. hope the pain goes away.

ItalianGalleon
03-10-2004, 08:07 PM
Thanks. Maybe this is a sign that I should focus more on bodybuilding and do sets of 6-8 instead of 1-3. or maybe not.

Darracq
03-11-2004, 05:31 AM
I think it might be a good idea to go work in the 6-8 range for awhile. I have been fighting the same problems and im not going to go under 5 reps if i can help it. My form gets kind of sloppy when i do.

bulldog
03-11-2004, 12:26 PM
What was the pain from? Maybe the other day when you had a crappy spotter?

ItalianGalleon
03-26-2004, 01:57 PM
Wow, I've been gone so long. Last week was spring break, when I went to Santa Barbara, CA with two of my roommates. I did go to some sort of gym there, but my arm was still killing me, so I took the rest of the week off. This past week has been the academic week from hell; I've slept about 4 hours a night and done math for almost every waking hour. The crappiness culminated in last night's 3 hour midterm. It was a 5 question test, and 4 of them were almost the exact same question. Which I only sort of knew how to do. I only had the will to go for two and a half hours, then I went home and despaired. As you might expect after that, it wasn't the best workout ever. On the upside, though, my arm finally felt ok; it felt a little bad during the weighted pullups, but nothing extreme.

Deads:
135x8
225x5
315x4
385x5
385x4
I was really careful here about setting the weights done gently so that they didn't bounce at all. Not too bad, but my head kind of felt like it was going to explode. It didn't help that they turned the heat way up again. I kind of felt like I was going to throw up for the rest of the workout.

Weighted pullups:
+45x8
+45x7

DB rows:
110x10
110x8
110x8

Seated Incline curls:
45x7
45x6

Some pull down machine:
230x8
230x5

100 db static hold, right hand:
60 seconds. I felt it start to slip out of my hands at around 50, but I held on to 60.

ItalianGalleon
03-29-2004, 07:56 PM
Ok, back to normal workouts. I've shifted back to a three day a week split to take it easy on my joins, and so far, my hands have felt fine. The left elbow felt good today, too, though the shoulder was a little iffy. As such, I kinda took it easy on shoulder and incline db.

BB bench:
115x8
135x8
185x3
225x1
255x1
275x8
280x6. Maybe I should've gone to failure on the 275 just for fun. In any case, strength declined quickly, which I blame on the hot hot gym.

incline db:
105x5
95x8. Like I said, I didn't really push it here, especially since my workout partners have abandoned me. One of them needs to get back into his water polo routine, and the other one is just lazy.

Shoulder press:
65x8
65x8. These felt light, but I didn't want to hurt myself. The shoulder feels a little weird now as I type this, anyway.

Front raises:
40x10
45x8

Side raises:
30x10
35x8

French: I used an ez bar here for the first time, so that kind of messed up my thinking. I therefore accidently did the first set at 105. It seemed kind of easy at the time.
105x8
125x4
115x6
Not a bad day, all in all. Crap, I just realized that I was planning on doing shrugs and that I forgot. Oh well, I guess I'll do them on leg day.

ItalianGalleon
04-01-2004, 09:00 AM
Leg day:
Some guy decided that he wanted to camp out in the squat rack all evening, so I had to do mine in a crappy rack without adjustable pins. So to ensure that I wasn't going to kill myself, I had to lean way forward in an uncomfortable position. On the first set, the bar rolled too far backwards, which was painful and probably put too much emphasis on my lower back, considering how that hurt afterwards. In any case, a bad day for squats, and sleeping two hours the night before probably didn't help.
275x5
275x5

SLDLs:
275x8
275x6

quad extensions:
180x10
190x10
200x8 Some dumb machine.

Calf raises:
when climbing onto the machine, i whacked my ankle on it. It's still swollen today, the next morning. Consequently, only one set was done for this.
140x8

On a side note, I had lunch with strength coach Matt Brzycki on Tuesday, and he said a lot of interesting things. I'm going to email him and ask him a few questions, then probably make a post about it.

ItalianGalleon
04-04-2004, 07:04 PM
Back day yesterday

Deads:
405x4
405x2. I thought I heard my wrist strap pop, so I put it down. I might've had another one, but who knows.

Pullups: Fried as I was right after the deads, I tried to go through an extended ROM
45x8
Next, I tried to pull myself up as fast as I could. The first rep I got up to about the chest, but it went downhill from there
bwx10
widegrip, same deal
bwx8

bb rows:
205x8x2. These were easier than I recall; maybe I've gotten stronger since laying off them.

Rowing machine:
150x10. First time I've done this, so thought I'd try it out. Cake.
200x6. Too much, maybe.
180x8
180x8

Bicep curls: They were already fried by this point, but I thought I'd do em anyway
incline db: 45x7
40x6
hammer: 45x10.

Shrugs:
500x10
500x2. First time I've done 5 plates, and it was hot. I'll stick with this for next week to make sure that I have a good rom.

I also saw pumping iron this weekend. A great movie, but Arnold really comes off as a cocky jerk. Charismatic, though. I don't know how much of that was the work of the producers versus what actually happened.

Saint Patrick
04-04-2004, 07:51 PM
hey pat. That's your precontest routine? Interesting.

No, I meant my post-contest routine :). Nice work on the shrugs. 5 plates make you big strong manly man.

ItalianGalleon
05-23-2004, 02:17 PM
Behold, journal, resurrect thyself!


After being sick for about a month and enduring an incredibly painful and stressful finals period, I've decided to bring the journal back in action. I'm not sure what my workout plan will be for the summer, whether I'll join a gym, go to the y, or just workout with brad again. A lot of this will revolve around what kind of job I can get this summer. If I do work out with brad, I'm thinking the split will be something like upper body twice a week, legs once, and general physical conditioning another day. For that, I'm thinking sled dragging, bag throwing, and hammer whacking. I've already taken out a few blocks of concrete with my sledge hammer. Anyway, we'll see how this goes.

Oh, and I might have varying elements of an academic existential crisis going on, but we'll see about that.

Leprechaun
05-23-2004, 04:01 PM
Academic existential crisis...i blame France...if you can't blame the French in this particular matter...blame the Death Eaters *its 12 days til the next Harry Potter movie, forgive me*

ItalianGalleon
05-23-2004, 09:10 PM
Seriously, stupid death eaters. Did some hammer whackin today; took out a few concrete blocks. Maybe I'll get in some actual lifting tomorrow.

ItalianGalleon
05-24-2004, 08:11 PM
Ok, so a workout today so horrible it really doesn't deserve to be written down. I pretty much just worked back and chest; I haven't decided what routine I'll be doing, as that will largely depend on my employment.

Moreover, I'll be going to the doctor tomorrow to find out about the headaches, the congestion, the possible pinkeye, and perhaps sleep apnea. Should be fun. Wheee.

volcamp
05-24-2004, 08:23 PM
Dammit man, yer fallin' apart. :D

Saint Patrick
05-24-2004, 09:33 PM
*bitchslaps galleon*

Pull yourself together man!

ItalianGalleon
05-27-2004, 10:40 PM
So I went to the doctor, and she gave me pills, and everything feels better now. I'll find out soon if I have the strength back.

In short,
WOOO, IM AN ANIMAL! HYAAARRRGGGHHHH!!!!!!!!
(at pat)

So I worked at home today, since I'm not a member of a gym yet. Consequently, My weights only go up to 220 and I only have a shoddy bench. Made leg day rough.

Hack squats: Haven't done this in probably about a year, so it was hard to balance and make sure I actually worked the legs.
Sets of 5, 8, 10.
SLDL: went lower than usual to compensate, so 2x8

Extended range military press: I go really low on this, about 2/3 of the way down the pec. 3x8x105.

Then some ab work, sat outside in the nice sun, and smashed some concrete. I love that hammer.

ItalianGalleon
06-28-2004, 09:04 PM
Heh, journal.

Okay, some updates, since it's been exactly a month.

I haven't been able to gain my weight back; I'm still at about 193. I've got a full time job now, so I'm getting up at 6am, which means never enough sleep. Even though I've lost weight and don't get enough sleep, the only lift that has really suffered is the bench, which sadly happens to be my favorite. Not the dumbbell, just the barbell. I have two months to rectify that.

Anyway, I've joined a serious gym, since Brad and I have schedules that are too different. It's called PTI, which stands for personal trainers international, and I don't think I have ever been so put to shame before. There are definitely some big serious bodybuilders there; one of the guys who runs it just got back from some national competition, weighing in at 270 competition. I've seen another guy there frequently at maybe 240, 250, also in competition shape. It's so amazing. I saw the lighter guy do 315x10 for three sets. Oddly enough, it was the deadlifting that got me a compliment today, though I've never thought that to be spectacular. They have fantastic machines there, by the way. If they had those at school, I might convert to them. In any case,
Deadlifts:
135x8
225x4
315x1
365x1
385x1
405x1
425xmiss (didn't push it too much, didn't want to hurt anything, since I haven't done these in a while)
315x8

V-grip row machine: 9x4+8x4, 8x8, 8x7

quad extension: stack x10. I need a different way to work quads.

Pulldowns: 9x8, 10x8, 10x8

Calf raises: 45x10, 90x15. Plate loaded machine thing.

Hammer curls: 60x8
Seated curls: 45x8, 50x8. The biceps felt stronger than usual, even after all I did.

Pullups: 15xbw. The workout was quicker than usual, too.
Hopefully I'll actually keep this, but my internet isn't too reliable, so we'll see.

RuLess
06-28-2004, 09:19 PM
i wish i could hammer curl 60's , workouts lookiin good man, deads are nice

pzz

Allenronm
06-28-2004, 10:09 PM
looking good.

Darracq
06-29-2004, 07:42 AM
You will get your strength back it will just take some time.

ItalianGalleon
06-29-2004, 04:11 PM
Thanks guys. I bought a 2x4 today, so you can expect some exciting board presses!

ItalianGalleon
06-30-2004, 07:17 PM
So, I tried some board pressing with triples. I've never realized how many sets 12 is.
45x8
135x8
205x4
245x2
275x3
285x3
285x2
275x3
2-Board
265x3
270x3
265x3
265x3
3-Board
285x3x4

These new bars have really rough knurling, so my hands are killing me. Yeehaw.

ItalianGalleon
07-02-2004, 08:32 PM
Ok, three posted workouts in a row.
Deads:
135x4
225x3
315x1
365x1
385x1
415x1
430xmiss. I don't know why I think I can do a pr when I'm so tired, but I gave it a go. It only would've been 5lbs, but 415 was still nice; it was the most I've pulled since I've lost the weight.

For squats, I set it down on the safety pins, which was a good bit lower than parallel, and lifted it from there for speed and explosiveness with no eccentric portion. I think I like these.
135x8,5,2

Machine Rows, wide Bar:
9x8
10x7
9x7

Hammer curls:
65x5
60x4
Seated curls:
50x8
50x7

pullups: 15

Tired after the deads, but I do love those. It's amazing, but I got another compliment for the deads today; apparently, that's an exercise that nobody here does, and they consequently fear it.

ItalianGalleon
07-03-2004, 09:08 PM
I think I've figured out what's happened to my bench. Well, I don't really know why, but I think my triceps have weakened. They do seem smaller, so I hope the boards can clear this up. They were kind of a disaster today, though.
The gym was pretty empty, so getting a spot was kinda tough.

3 board
300x3
300x3
295x1.5
The first two I'm not that sure about, since I had some grabby spotters, too.

5-board
First of all, as I was setting up my 5 board, I broke one of the rubber bands, so that was lame. I tried to use one of the devices they had there, which had cords attached to the bar, and would luck up if you let go of it. Well, I don't think it was really balanced like it should've been. I tried 325, since Sean recommended 350-405 with a max of 330, and I just about died. It got stuck on the boards, and I had a hell of a time getting the damn cords to lock. So,
325xcataclysmic failure
275x5. Just figured I should at least get this.

Skull crushers, elbows tight:
sometimes I went overhead, sometimes I didn't. I just made sure I didn't fail, like Sean said.

EZ bar +70 x12
" x10

Now that I know my triceps are my weak spot, I'll try to focus on them during my workout. Maybe my mind powers will make my arms blow up like tree trunks and expand wildly in strength. Mind bullets, kyle.

Spartan936
07-05-2004, 10:00 AM
Good luck with the triceps. Oh, and nice name. :hello:

ItalianGalleon
07-13-2004, 06:39 PM
Ha, thanks.

Ok, I didn't put in a workout, but I did some speed low squats, speed deads, and rows. I don't really remember the numbers, sadly.

Today was a good day; I think I've just been benching incorrectly, though I still don't think my strength is totally in place. Today, I flaired my elbows partway up, which definitely helped
Flat bench:
135x5
185x3
225x3
255x2
280x3
285x3
290x3
285x3

Two Board PRess
295x3 - I didn't remember to pull my shoulder blades in, so that hurt this and the later sets.
285x3
285x3
285x4 - the spotter was grabby on this one, so I don't know how many this really was.

I forgot my third board. Sad.

I tried a machine, but it was lame.

Shrugs:
405x5
495x1
545xa few, but i think my rom was minimal, so I abandoned it as dumb.

Dumbbell press:
100x7
100x3
Done. Left tricep was the weak part today.

Allenronm
07-13-2004, 09:34 PM
Nice shrugs, chief.