Wednesday – Chest, Back, & Legs

  • Bench Press (touch-n-go)
    • 135 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 275 lbs x 1 rep
    • 205 lbs, 5 sets x 7 reps
  • Incline Press (20 degrees)
    • 160 lbs, 5 sets x 7 reps
  • Decline Press
    • 160 lbs, 5 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 195 lbs, 5 sets x 5 reps
  • Standing Calf Raise
    • 195 lbs, 3 sets x 25 reps
  • Wide-grip Hammer Chin-ups (BW =  202 lbs)*
    • 2.5 lbs, 5 sets x 5 reps
  • Wide-grip Lat Pulldown
    • 70 lbs x 15 reps
    • 90 lbs x 12 reps
    • 110 lbs x 10 reps
    • 140 lbs x 5 reps
    • 160 lbs x 3 reps
  • Seated Cable Row
    • 90 lbs x 15 reps
    • 110 lbs x 12 reps
    • 140 lbs x 10 reps
    • 170 lbs x 8 reps
    • 190 lbs x 6 reps

Comments:

* In my previous back workout I reached 5 sets of 3 reps using 35 lbs but could no longer touch my neck to the bar on the third rep. I could have continued to increase weight on only pull to chin height but I decided to drop down in weight and start increasing the amount of reps I do on each set. I will repeat the same process again when completing all 5 reps in perfect form becomes a challenge and start with sets of 7.

The reason I am able to increase so much is because of muscle memory. Before injuring my should over a year ago I used to be able to chin using 80 lbs of 3 sets of 5 reps with a bit of kipping at times in order to touch my chin. It has been a long time healing and have also gained 40 to 50 lbs bodyweight since this time. If I can chin once again using the same weight I used to this would mark a huge improvement in pulling power.

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