dbcb314’s strength log

Paused Leg Press:
720x8x2
810x8x1

Sumo Stiff Leg Deadlift:
315x8x4

Leg extensions 4×15, Hip Abduction 3×15, Hip Adduction 3×15, Roman Chair Abs 3×10

Duration: 342 minutes

Decline Bench Press:
295×3x1
325×1x1
340×1x1
355×1x1

3 Board Bench Press:
345×3x2
350×3x1     http://www.youtube.com/watch?v=PJQ6rqP_CQI

Chest Supported Rows:
160×8x3
135×8x2

then band pull aparts alt w/ db flyes 3×10

Duration: 60 minutes

from now on this 3rd ME movement will be a deadlift

Goodmornings:
245×3x1
275×3x1
295×3x1
315×3x1     http://www.youtube.com/watch?v=HXitp4y3-PQ

Rack Squats:
315×5x1
325×5x1
335×5x1     http://www.youtube.com/watch?v=8Nh_trepWlw

then decline abs alt w/ 90* back extensions 3×10

Duration: 321 minutes

DE Bench Press:
185x3x8

Bench Press:
305x1x1

Seated Military Press:
155x8x4

then 4×8 lat pulldowns, hammer curls alt w/ floor db extensions 3×8

Duration: 554 minutes

knees hurt from standing up for 4 hours in lab…

DE Squats:
255x2x10

Sumo Deadlift:
405x3x10

then 3×10 roman chair abs

Duration: 1 minutes

Close Grip Bench Press:
275×3x1
295×1x1
315×1x1
335×1x1
345×1x1 (PR)
315×2x1

Illegal Wide Bench Press:
225×8x4

Chest Supported Rows(1st 3 sets straight grip, last 2 sets angled grip):
135×8x1
180×8x1
160×8x1
135×8x2

then side raises 3×10, band pull aparts 3×12

Duration: 0 minutes

Box Squat:
405x1x1
425x1x1
445x1x1
475x1x1 (PR)

then shrugs 4×10, 45* back ext 3×8, abs 3×10

Duration: 0 minutes

DE Bench Press:
175×3x8

Bench Press:
295×1x1

Seated Military Press:
145×8x2
155×8x2
160×8x1

Pull Ups
BW+45×5x5

then floor db extensions alt w/ hammer curls 3×10

Duration: 0 minutes

DE Squat:
245x2x10

Conventional Deadlift:
495x1x1

Sumo Deadlift:
495x1x3

then 5×10 pull throughs and 3×10 abs

Duration: 0 minutes

felt pretty good today

Paused Bench Press:
275x3x1
295x3x1
315x1x1
325x1x1
335x1x1

3 Board Bench Press:
335x3x3

HS High Row:
135x8x1
145x8x1
155x8x1
160x8x2

then 3×10 side raises and 3×10 band pull aparts

Duration: 60 minutes