I'M A SHOWPONY, BABY!

16th May 2013
Chest and triceps
Feeling very beat up. Didn't feel strong but did pretty well on the bench, then died.

• Bench: 60 x 5,5; 100 x 5; 120 x 1, 1; 130P x 1; 140P x 1; 130 x 2(+1), 120 x 6; 110 x 7; 100 x 8
• Incline dumbbell press: 24 x 10; 32 x 10; 36 x 10; 40 x 4
• Flye machine: four sets of 15- 20 reps
• Close grip bench: 70 x 5; 80 x 5; 90 x 5; 100 x 3
• Overhead cables: three sets of 15-20 reps

I find it interesting that after all the bench work that you then pyramid your DB work..... have you thought about jumping straight in to your top weight considering how warmed up you are by then?
 
Nice work, a paused 140 is decent going.... especially on an 'off' day

140 paused tis better than my paltry efforts today:( nice work dude!

Re: Pyramid. I never feel warmed up when it comes to chest. I'm very conscious of my shoulder and both of them never feel great.
 
17th May 2013
Back and biceps
Hamstrings are still in bits!

• "Speed deads": 70 x 5,5,5'; 120 x 5; 150 x 2,2,2; 190 x 1; 210 x 1

The 210 was not very speedy. And very, very painful. Abandoned!

• 70 deg rows: 70 x 10; 90 x 10; 110 x 10, 8

They feel a helluva lot easier when not fatigued after deads

• Deadlift lock outs, just above knee: 120 x 5; 170 x 5; 210 x 5; 230 x 5; 250 x 4
• One armed row: 40 x 10, 50 x 10, 10
• Medium grip pull ups, pause at bottom: 8, 6, 5
• Rope curls biceps: four sets of 12 reps

Felt like a very easy workout without the deadlifting. Feel like a fraud.

Redeemed slightly I guess with some heavy rack-pulls.... it doesn't feel the same tho