This felt really good!  I’m glad to finally be pursuing some muscle growth again.

1.  Warm-up

2.  Barbell Bench Press
Goal:  225 x 11.
Actual:  225 x 12.  225 x 6 (whoa, dang.  But at least I got the 12!)

3.  Barbell Pendlay Row (BB Row from the Ground)
Goal:  115 x 11.
Actual:  115 x 13.  125 x 10.

4.  Seated Barbell Military Press
Goal:  125 x 11.
Actual:  125 x 13.  135 x 8.

5.  Chinups
Goal:  Bodyweight + 10 x 11.
Actual:  BW +10 x 13.  BW + 20 x 8.

6.  Dumbbell Bench Press
Goal:  80s x 11.
Actual:  80s x 13.  85s x 8.

7.  Dumbbell Row
Goal:  100 x 11.
Actual:  100 x 12.  100 x 8.

8.  Seated Dumbbell Military Press
Goal:  50s x 11.
Actual:  50s x 13.  55s x 8.

9.  Explosive Cable Press
Goal:  70 x 10.
Actual:  70 x 10.  70 x 10.

10.  Explosive Cable Pull
Goal:  80 x 10.
Actual:  80 x 10.  80 x 10.

11.  FST-7 Barbell Bench Press (7 sets of 10 with 45 seconds in between each set)
Goal:  145 for the first three sets, then drop to 135.
Actual:  145 x 10.  145 x 10.  145 x 10.  145 x 10.  145 x 10.  145 x 10.  145 x 10.

12.   FST-7 Barbell Pendlay Row (7 sets of 10 with 45 seconds in between each set)
Goal:  105 for the first three sets, then drop to 95.
Actual: 105 x 10.  105 x 10.  105 x 10.  105 x 10.  105 x 10.  105 x 10.  105 x 10.

13.  Cool-down

14.  Eat some carbs

Notes:

Some decent progress in the 8 – 12 rep range.  It felt really good to be doing this rep range again.  It used to be all I ever did, so I’ve missed not doing it for a while.  I still have a ways to go until I’m back to some old numbers, though.

My lifts in May 2010:

Barbell Bench Press:  255 x 12.
Chinups:  + 45 x 11
Barbell Military Press:  205 x 14
Barbell Pendlay Rows:  235 x 10

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