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Thread: My Fight for Power

  1. #226
    Senior Member Blaine-O's Avatar
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    Speed Bench + monster minis
    close grip @ 135 - 3 x 3
    reg grip @ 135 - 4 x 3
    Wide grip @ 135 - 3 x 3

    Skull Crushers
    @ 115 - 3 x 8

    Incline DB Press
    @ 80 - 3 x 10

    DB Flys
    @ 35 - 2 x 10
    @ 40 - 1 x 10

    L-Raises
    @ 35 - 3 x 10

    Burnout with assisted dip machine at 125 lbs

  2. #227
    WBB Team Captain Coke's Avatar
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    Good job with the efforts man.

  3. #228
    Senior Member Blaine-O's Avatar
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    ME Bench off 2 boards
    @ 135 x 10
    @ 185 x 8
    @ 225 x 5
    @ 245 x 3
    @ 295 x 1
    @ 315 x 1
    @ 340 x 1

    off 1 board
    @ 315 x 1
    @ 335 x fail

    Off chest
    @ 225 x 6, 8

    DB Flys
    @ 40 x 10
    @ 45 x 10, 10

    DB Press
    @ 85 - 3 x 10

    OH Press machine
    @ 135 x10
    @ 150 x 10
    @ 165 x 10
    @180 x 10

    + bunch of band pull aparts

  4. #229
    Senior Member Blaine-O's Avatar
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    Straight arm pulldowns
    @ 150 x 10, 10, 12

    Shrugs
    @ 225 x 14
    @ 275 x 12
    @ 315 x 12
    @ 315 x 12

    + abs

  5. #230
    WBB Team Captain Coke's Avatar
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    Moving on strong dude.

  6. #231
    Senior Member Blaine-O's Avatar
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    Thanks for droppin in coke!

    I missed a couple days from being sick so I doubled up today.

    DE Bench + monster minis
    reg grip @ 135 - 6 x 3
    wide grip @ 135 - 3 x 3

    Skull crushers
    @ 120 - 3 x 8

    OH BB Press
    @ 60 x 16
    @ 80 x 14
    @ 90 x 12
    @ 100 - 2 x 10

    Shrugs
    @ 275 - 4 x 12

    L - Raises
    @ 35 - 2 x 10

    Compound row
    @ 180 - 4 x 12

    BB Curls
    @ 90 - 3 x 8

    + a bunch of wrist and grip work and a tricep push down burnout

  7. #232
    WBB Team Captain Coke's Avatar
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    All is well with you bro, looks solid.

  8. #233
    Senior Member Blaine-O's Avatar
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    ME Bench Press
    @ 135 x 10
    @ 155 x 10
    @ 185 x 8
    @ 205 x 8
    @ 225 x 6
    @ 245 x 3

    OH BB Press
    @ 85 x 12
    @ 95 x 10
    @ 115 x 8
    @ 135 x 6
    @ 135 x 6

    DB Press
    @ 100 - 3 x 8

    DB Flys
    @ 40 x 8
    @ 45 - 2 x 8

  9. #234
    Senior Member Blaine-O's Avatar
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    Pullups
    @ bw - 3 x 6

    Chest supported bb row
    @ 115 - 2 x 12
    @ 155 x 12

    BB Curls
    @110 x 6, 6, 8

    + grip and wrist work.

  10. #235
    Senior Member Blaine-O's Avatar
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    Bench Press
    @ 135 - 3 x 10
    @ 185 x 10
    @ 205 x 10
    @ 225 x 10
    @ 245 x 5

    Skull Crushers
    @ 125 - 3 x 7

    Incline DB Press
    @ 85 x 10, 10, 7

    DB Fly
    @ 45 x 10, 8, 8

    Rear Delt on cable machine
    @ 30 - 4 x 12

    L-Raises
    @ 35 - 3 x 10
    @ 30 - 3 x 12

    OH Press machine
    @ 140 x 12
    @ 155 x 10
    @ 170 x 10
    @ 185 x 6
    @ 200 x 6

    Today was a DE bench day, but I feel like my endurance is really lagging and so I did some volume work today instead of the usual speed bench.

  11. #236
    WBB Team Captain Coke's Avatar
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    Doing fine overall B!

  12. #237
    Senior Member Blaine-O's Avatar
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    ME Bench - off 1 board
    @ 135 - 3 x 10
    @ 185 x 6
    @ 225 x 6
    @ 265 x 2
    @ 285 x 1
    @ 320 x 1
    @ 330 x fail - I hit this pretty quickly, but my spotter touched the bar. Not counting it.

    Standing OH BB Press
    @ 95 x 6
    @ 140 - 3 x 6 - strict, except last rep on last set needed a boost

    Dips
    @ body weight - 4 x 14

  13. #238
    WBB Team Captain Coke's Avatar
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    Nice pressing sets there dude.

  14. #239
    Senior Member Blaine-O's Avatar
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    Speed bench + chains
    Reg. Grip @ 140 - 6 x 3
    Wide Grip @ 140 - 4 x 3

    Skull Crushers
    @ 130 - 3 x 6

    DB Press
    @ 100 - 3 x 10

    Decline BB Press
    @ 205 - 3 x 8

  15. #240
    WBB Team Captain Coke's Avatar
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    Showcasing some good pressing work.

  16. #241
    Senior Member Blaine-O's Avatar
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    ME Bench + 45lb chains
    @ 135 x 10
    @ 185 x 8
    @ 205 x 5
    @ 225 x 3
    @ 245 x 2
    @ 275 x 1
    @ 295 x fail

    X-wide grip bench press
    @ 225 - 3 x 8

    Incline DB Press
    @ 90 - 3 x 8

    Flys
    @ 45 - 3 x 8

    OH Press machine
    @ 185 x 6
    @ 200 x 6
    @ 215 x 6
    @ 230 x 6
    @ 240 x 6

  17. #242
    WBB Team Captain Coke's Avatar
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    Haven't seen some recent leg work or squats from you, unless you're just not posting it...in any case, keep on it all.

  18. #243
    Senior Member Blaine-O's Avatar
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    I NEED to get back after it.

    2/13
    worked up to 275 on bench

    2/14
    worked up to a set of 3 at 365 on box squat

    2/16
    Bench
    @ 225 - 3 x 6

    Skull Crushers
    @ 105 - 3 x 6

    + some shoulder work and light db flys

  19. #244
    Senior Member Blaine-O's Avatar
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    Box Squat to parallel
    @135 x 10
    @225 x 8
    @315 x 5
    @365 x 3
    @ 405 x 2
    @ 425 x 1

    Hip Adductor
    @ 90 - 3 x 10

    Hip Abductor
    @ stack - 3 x 10

  20. #245
    Senior Member Blaine-O's Avatar
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    2/18
    leg raises, back ext., crunches

    2/19
    Lat Pulldown
    @ 160 - 3 x 12

    DB Row
    @ 75 - 3 x 10

  21. #246
    Senior Member Blaine-O's Avatar
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    Box Squat
    @135 x 10
    @225 x 6
    @315 x 5
    @365 x 3
    @405 x 1
    @430 x 1

    Hip Adductor
    @ 95 - 3 x 10

    Hip Abductor
    @ stack - 3 x 12

  22. #247
    Senior Member Blaine-O's Avatar
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    Bench off 2 boards
    @ 135 x 10
    @ 185 x 8
    @ 225 x 6
    @ 255 x 3
    @ 275 x 1
    @ 295 x 1

    Skull crushers
    @ 110 - 3 x 6

    Db press
    @ 90 - 6,6,8

    Flys
    @ 35 x 8,8
    @ 40 x 8

    Straight arm pull downs
    @ 150 x 10, 10, 8

  23. #248
    Senior Member Blaine-O's Avatar
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    2/24
    leg raises
    crunches
    15 mins cardio

    2/25
    DE Bench
    @140 - 10x3

    DB Flys
    @ 35 x 8
    @ 40 x 8,8

    OH Press machine
    @190 x 10, 10, 11

  24. #249
    Senior Member Blaine-O's Avatar
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    Box Squat to parallel
    @135 x 10
    @225 x 10
    @315 x 8
    @365 x 8

    Lat Pulldown
    @ 170 -3 x 10

    Curls
    @ 45 - 3 x 10

  25. #250
    Senior Member Blaine-O's Avatar
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    ME bench off 2 boards
    @ 135 x 12
    @ 185 x 10
    @ 225 x 6
    @ 255 x 4
    @ 275 x 2
    @ 300 x 1
    @ 315 x 1
    @ 325 x 1

    Incline DB Press
    @ 90 x 8, 7, 10

    DB Fly
    @ 35 x 10
    @ 40 - 2 x 10

    L raises
    @ 35 - 3 x 10

    I'm going off 2 boards for a few weeks at least and will work down to 1 board and eventually none, just trying to ease the shoulder back into shape.

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