Here is my training log for my bench for the last few weeks. There is a couple of days missing where I did not add them for whatever reason (I forgot). But it gives a basic overview of what I do.

There is one day all out Max Effort work and the 2nd day is direct chest and pec work. Hope this helps.

Anyone wanting to follow my bench training I now log everything into the AtLarge Nutrition Myspace page at: www.myspace.com/atlargenutrition

Wolfy!!!!



Mike Wolfe Training Blog

Weds May 30th 2007
Dynamic Bench/Chest Day
Bench press ~
bar 12 reps
135 8 reps
225 8 reps
315 8 reps
405 10 reps
425 12 reps

Chest Press Machine ~
320 12 reps x 4 sets

Dumbbell Tricep Presses ~
100 12 reps x 4 sets
Tricep Straight bar pushdowns ~
100 12 reps
110 12 reps
120 12 reps
130 12 reps

25 minutes of Cardio ~ Walked on Treadmill at 3.2 MPH at a 10 degree incline

The workout went good and fast paced, lots of good sweat built up. Got all of this done in under 1 hour. I have changed my Dynamic Days from Speed work to more bodybuilding oriented workouts to try and tighten and tone my body sionce dropping the excess bodyweight.


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AtLarge Nutrition


Took off a few days pulled a muscle in my lower back handing out to my training partner. But it is gone and we are back to full blown training as of Saturday June 2nd.

Here was my trainng for Saturday June 2nd ~

Max Effort day ~ Trained at local YMCA could not make it to Westside this weekend

Bench Press ~ All RAW work
135 8 reps
225 8 reps
315 3 reps off a 3 board
405 3 reps off a 3 board
495 3 reps off a 3 board
585 3 reps off a 3 board
600 1 rep off a 3 board
625 1 rep off a 3 board
650 1 rep off a 3 board
675 1 rep off a 3 board

Dumbbell Tricep Presses ~
120 pound dumbbells for 3 sets of 12 reps

Dumbbell JM Presses ~
50 pounds for 3 sets of 25 reps

Tricep Cable Pushdowns ~
100 pounds for 3 burnout sets

~ DONE ~

Monday June 4th ~ Shoulders and Traps and Cardio 25 minutes on Treadmill

Side Lateral Raises ~
35 pound dumbbells for 12 reps
45 pound dumbbells for 10 reps
55 pound dumbbells for 8 reps

Front Delt Raises (just added these back in)
50 pounds for 3sets of 8 reps

Rear Delt Cable Face Pulls ~
100 pounds 12 reps
130 pounds 10 reps
150 pounds 12 reps

Seated Cable Shoulder pullbacks ~ (Like a shrug with cables)
150 pounds for 10 reps
170 pounds for 10 reps
200 pounds(whole stack) for 10 reps

Dumbbell Shrugs ~
75 pounds for 3 sets of 12 reps

~ DONE ~

Tuesday June 5th ~ Back and Cardio 20 minutes on Treadmill

Seated Lat Pulldowns with Westside Barbell Backbar
2 warmups for 12 reps with 100 pounds
150 pounds for 8 reps
170 pounds for 8 reps
200 pounds for 10 reps (2 sets)

Close Grip Pulldown Same bar
150 pounds for 3 sets of 12 reps

Reverse Grip Pulldowns same bar
150 pounds for 8 reps
170 pounds for 8 reps
200 pounds for 6 reps

Two arm Dumbbell Rows
75 pound dumbbells for 4 sets of 8 reps

~ DONE ~

Wednesday June 6th ~ Chest and tris

THIS WHOLE WORKOUT WAS DONE IN THE DARK, POWER WENT OUT AT THE GYM AND ALL WE HAD WAS EMERGENCY FLOOD LIGHTS THAT DID NOT LIGHT UP NOTHING. I COULD NOT SEE THE BAR ON ALL MY BENCH SETS SO IT WAS LIKE BENCHING BLIND!!!!

Flat Bench Raw
135 for 12
225 for 12
315 for 3
365 for 3
405 for 12

Cable Flys (to dark for anything else about killed myself benching)
80 pounds for 4 sets of 12 reps

Dumbbell Tricep presses
125 for 12 reps
125 for 12 reps
150 for 17 reps (1 rep PR with the 150's)

Back Bar Pushdowns
50 pounds for 20 reps
100 pounds for 10 reps
150 pounds for 6 reps(HEAVY as Hell !!!!)

PreHab shoulder work for Rotators
15 pound dumbbells for 30 reps for 4 sets

NO CARDIO all Cardio equipment is electric

Posted by AtLarge Nutrition on Wednesday, June 06, 2007 at 6:05 PM
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AtLarge Nutrition


Thursday June 7th through Saturday June 9th I rested to get ready for a BIG bench weekend at Westside Barbell in Columbus.

Well really did not rest, I was busy helping get everything ready for 2 of my really good friends Kevin and Felicia's wedding that was on Saturday the 9th. My wife and myself were in the wedding a great wedding for 2 really great people.

Ok now on to June 10th Max Effort day at Westside Barbell ~

Flat Bench ~

warmups:
bar for 10
135 for 10
185 for 8
225 for 6
315 for 3
405 for 1
Put on new bench shirt, Rage X double ply
500 for 1 to a 4 board
585 for 1 to a 3 board
675 for 1 to a 3 board
765 for 1 to a 2 board
855 for 1 to a 2 board
905 for 1 to a 2 board
945 for 1 to a 2 board

*****DONE******
That was it I was pooped by then had some really good cuts from the bench shirt.

Monday June 11th Shoulders and Traps

No Cardio feet hurt from wearing dress shoes all day Saturday. Got some good blisters on feet. Weighed in at 331

Side Laterals with dumbbells
35 for 8
40 for 8
45 for 8
50 for 8 x 3 sets

Seated Side lateral machine(Chicken Wings)
100 for 12 x 4 sets

Front Delt Straight Bar Cable raises
100 for 8
120 for 8
140 for 8
150 for 8

Seated Face Pulls
150 for 12 reps x 4 sets

Dumbbell High Shrugs
90 pound dumbbells for 4 sets of 12 reps

****DONE******

Tuesday June 12th took the day off, kind of fighting a small cold I caught from my son. Felt miserable all day gonna load up on some antibiotics and rest for the day.

Posted by AtLarge Nutrition on Tuesday, June 12, 2007 at 3:03 PM
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AtLarge Nutrition


Ok guys just wanted to take a second to update everyone on my training. As far as my back, shoulders and traps it is basicly the same every week. But my bench training is what is constantly evolving. So here is my latest 2 bench workouts from the last 2 weekends in Columbus at Westside.

Sunday June 17th ~

Warmed up with bar then went
135 for 10
225 for 6
315 for 3
365 for 1
405 for 1
495 for 1
585 with shirt to 4 board
635 with shirt to 3 board
675 with shirt to 3 board
725 with shirt to 2 board
765 with shirt to 2 board
825 with shirt to 2 board
875 with shirt to 1 and a half board
900 with shirt to 1 and a half board

Tricep pushdowns 4 sets of 12 with 100 pounds

*****Done*****

Sunday June 24th

Flat bench~
warm up bar
135 for 10
225 for 3
275 for 3
315 for 1
365 for 1
405 for 1

Warmed up now, moved over to power rack for Heavy Raw Foam Presses

High Foam presses ~

495 for 1
585 for 1
695 for 1
785 for 1
835 for 1
855 for 1 missed at top end

Back Bar Pushdowns 4 sets of 10 reps with 100 pounds
Thick Straight Bar Pushdowns 4 sets of 10 reps with 50 pounds

*****DONE*****

Posted by AtLarge Nutrition on Sunday, June 24, 2007 at 6:27 PM