Tag Archives: Chest & Back

Thursday – Chest & Back

  • Bench Press (touch-n-go)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 265 lbs x 1 rep
    • 280 lbs x Failed
    • 225 lbs x 9 reps*
    • 245 lbs x 4 reps
    • 165 lbs x 20 reps
  • The 22 Push-up Challenge
    • 3 sets x 22 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 20 reps
    • 185 lbs x 15 reps
    • 225 lbs x 12 reps
    • 255 lbs x 7 reps**
  • Wide-grip Hammer Chin-ups (BW =  207 lbs)
    • 5 sets x 5 reps
  • Barbell Shrugs (w/ straps)
    • 205 lbs x 15 reps
    • 245 lbs x 15 reps
    • 275 lbs x 15 reps
    • 315 lbs x 15 reps
    • 345 lbs x 15 reps

Comments:

* After failing with 280 lbs I went back down to 225 lbs and 245 lbs for one set each. To my surprise I did the second set with 225 lbs for 9 reps. I wasn’t able to set a new 1 rep max PR but at least I managed to set a new PR with 225 lbs. I feel much better about my training and still hope to break through this 280 lbs barrier.

** I had difficulty with my grip and my form suffered as a result. I barely managed to do all 7 reps. I recently purchased a new bar and noticed the shaft diameter is much smaller making it easier to grip. Today I used my older bar with a thicker diameter and it really made a difference. I am going to be sure in the future to always use the bar with the smaller diameter for pulling movements.

Saturday – Chest & Back

  • Bench Press
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 255 lbs, 3 sets x 1 rep
    • 155 lbs x 20 reps
  • Incline Barbell Press
    • 105 lbs, 7 sets x 7 reps
  • Pullover & Floor Press
    • 100 lbs, 7 sets x 7 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Barbell Cheat Row (w/ straps)
    • 205 lbs x 12 reps
    • 275 lbs x 12 reps
    • 355 lbs x 12 reps
  • RDL (w/ straps)
    • 385 lbs x 5 reps
  • Barbell Shrug (w/straps)
    • 570 lbs x 25 reps
  • Weighted Chin-up (Bodyweight = 168 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
    • 45 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 405 lbs x 7 sec

Saturday – Chest, Back, & Legs

  • Bench Press
    • 185 lbs x 7 reps
    • 210 lbs x 7 reps
    • 145 lbs x 20 reps
  • Incline Barbell Press
    • 100 lbs, 5 sets x 7 reps*
  • Clean Deadlift (w/o belt, w/o straps)
    • 205 lbs x 7 reps
    • 235 lbs x 7 reps
    • 275 lbs x 1 rep
    • 325 lbs x Failed**
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 245 lbs x 12 reps
  • Box Front Squat (w/ belt, 14″ box)
    • 205 lbs x 7 reps
    • 235 lbs x 7 reps
  • Low Bar Box Squat (w/ belt, 14″ box)
    • 295 lbs x 1 rep
    • 315 lbs x 1 rep
    • 325 lbs x Failed
  • High Bar Box Squat (w/ belt, 14″ box)
    • 185 lbs x 3 reps
    • 195 lbs x 3 reps

Comments:

* I am keeping the weight light and using this exercise to rehabilitate my left shoulder.

** My grip broke as the barbell reached knee height.

Saturday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 240 lbs x 1 rep
  • Incline Barbell Press
    • 80 lbs, 5 sets x 7 reps*
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Barbell Cheat Row (w/o straps)
    • 275 lbs x 12 reps
    • 335 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 530 lbs x 20 reps**
  • Double Overhand Isometric Hold
    • 365 lbs, 3 sets x 5 sec

Comments:

* This is the first time doing incline barbell presses in several months since I injured my left shoulder. I am going to use this exercise to help rehabilitate my shoulder as I slowly work back up to the weight I once used to be able to lift.

** I had the weight positioned on the rack just above the knee which might have made it more difficult getting into the starting position. I also struggled to maintain my grip towards the end of the set. I initially wanted 25 reps but had to cut the set short or risk dropping the weight.

Friday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 235 lbs x 5 reps*
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 190 lbs x 7 reps
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

Comments:

* I accidentally increased the weight by 10 lbs instead of 5 lbs and as a result failed on the 5th rep. I will attempt 230 lbs the next workout before trying 235 lbs the consecutive workout.