March 19, 2015 Upper Body

• Incline Bench Press (Pinkies on knurling): 205*1 225*2 235*1 245*1 255*1
• T-Bar Rows: 160*3 170*2 180*1 160*3
• Seated Press: 175*2 185*1 185*1
• Hexbar Farmers: 335*45 335*55
• Cambered Cable Pushdowns: 110*12 130*12 150*10
• Cable Laterals: 30*8 40*5
• Cable Curls: 40*12 50*10

Good times, tried narrower grip on incline.  Farmers went well, did more direct arm work too. 

June 30, 2014 Upper Body

• Bench Press (Paused Reps, No Arch): 225*3 250*1 270*1 280*1
• T-Bar Rows: 160*3 170*1 175*1
• Push Press: 205*1 225*1 235*1 245*1
• DB Rows: 120*7 120*5
• Cable Laterals: 20*7 25*7

36 minutes

I wanted to time one, just to see how I did, 36 minutes...not bad.  Strength is holding up great here; push pressing went well, and I threw DB Rows in since it's been a while. Used to be my favorite lat exercise before I figured out BB Rows.  I feel like I should incorporate them more regardless.  Shoulder is feeling pretty good too, which is nice. 

April 7, 2014 Upper Heavy

• Bench Press (No Arch): 225*3 245*3 265*2 285*1 295*1
• BB Rows: 185*4 205*3 225*2
• Push Press: 225*1 245*1
• Cable Laterals: 30*7 40*3
• Suitcase Carries: 50*40 steps 40*50 steps

45 minutes

Happy with the 295 done without an arch.  Going well, I'd like to get over 300 without the arch then see what happens. Rest of session was good. On suitcases, they were done with perfect form, no listing to one side even the slightest, really clamped down my core for them. 

March 18, 2014 Upper / Heavy

• Bench Press: 255*1 285*1 305*1 310*1
• BB Rows: 225*7 225*6
• Cable Laterals: 25*10 30*6
• Cable Reverse Laterals: 10*10

Much better on benching.  Got a video of the 305 attempt, 310 just wanted to do the rep and move on, didn't want to wait around to find someone to video it. Rows again focused really on making my lats do the work. Also some laterals for continued delt focus. Here's the video. 

February 28, 2014 Upper Body

• Seated Press: 135*8 155*5 165*2 145*5
• Sternum Pullups: 5, 4, 3
• Cable Laterals: 20*10 25*10 30*6
• Cable Reverse Flyes: 10*10 15*8
• DB Front Raises: 35*8 25*9
• Short-Bar Curls: 90*5
• Cambered Reverse Curls: 45*10

37 minutes

Wanted to do a little bit more for shoulders/rear delts. Also tried sternum pullups...wow, much tougher. I think that may be indicative that when I'm rowing or doing back exercises I'm using too much English, if you look at how much weaker I am when making sure my sternum actually touches the bar, you can't really cheat these as well, and you can see the reps fall off earlier. Good test. Also did some curls and stuff, just for fun, been a few years since I did any. 

November 29, 2013 Upper / Heavy

• Incline Bench: 225*1 240*1 250*1 260*1 270*1ish
• Pullups: 90*2 90*1 90*1
• Standing Press: 135*4 150*3 160*1
• T-Bar Rows: 145*4 155*3 165*3
• Cable Laterals: 30*5 40*5
• Paloffs: 100*5 120*2

40 minutes

Flew through this one.  Not sure if I got 270 or not, spotter was following it whole way down, forgot to ask if they helped.  Pullups went well, my weights there usually go down when I bulk since I'm adding so much weight.  Standing press I'm still using super strict form, may try seated press and see how that goes too.  It's odd how much I've started to enjoy t-bar rows, used to hate them, but for high weight low rep stuff they're fine. I think it's because I have a tough time breathing while doing them, but on these low rep sets I don't need to worry about that. Also mixed in cable laterals, haven't done those in years. Felt decent.