February 14, 2013 Valentine's Day Upper Body

• Close Grip Incline Bench: 175*10 195*8 185*8
• Pullups: 20*10 20*8 BW*8
• Standing Press: 130*10 140*8 140*6
• DB Flat Bench: 110*5

40 minutes

I really want to get 200*10 on close-grip before the end of this bulk.  Used the 20 for an extra set on pullups here.  Standing press is progressing well.  I'm squatting tomorrow so I skipped the sets of rows that I would normally do here.  Even though they're more for the upper back there's still a heavy component of stabilization done by the lower back and I don't want it taxed at all when I go for 300*10 tomorrow.  The fact that I didn't have any rest between standing press & db flat bench actually hurt my numbers a bit, as usually my tris/delts/chest have time to recover while rowing.  

February 7, 2013 Upper Body

• Close-Grip Incline Bench: 165*10 185*10 195*6
• Pullups: 20*10 BW*10 BW*9
• Standing Press: 125*10 135*8 135*5
• BB Unilateral Rows: 135*10 135*10
• DB Flat Bench: 105*10 110*6

43 minutes

Plowed through this workout...feels good.  I like the incline benching with the close grip...not sure I'm really targeting my triceps any more than usual. I mean I must be doing something because the weights I'm pushing are lower.   Added some weight on to the first set of pullups; they were getting too easy.  May add weight on to second set next week too.  Standing press to the front and touching the top of my chest is something I'm still getting used to.  Love unilateral rows, time to up the weight. Ripped off 10 @ 105 on the db benching, felt good. 

January 31, 2013 Upper

• Close-Grip Incline Bench: 155*10 175*10 185*8
• Pullups: 28 in 3 minutes (15 first set)
• Standing Press: 120*10 130*9 130*7
• Unilateral BB Row:135*9 135*9
• DB Flat: 100*10 105*5 

45 minutes

Second week of doing the incline bench.  After that did another one of the challenges they have going in the gym.  Some guy got 43 in the 3 minutes. They were clever though, they would do 2, then drop off the bar, wait a few seconds, get back on, then do 2 more.  Much smarter, you don't get that lactic acid hit then.  Went to standing press afterward.  Not bad.  Unilateral bb rows I did without my knee on a bench this time.  Finished with db flat.  

January 24, 2013 Upper

• Close-Grip Incline Bench: 135*10 155*10 175*7 175*10
• Pullups: 10, 10, 9
• Standing Press: 115*10 125*9 130*6
• Unilateral BB Rows: 135*8 135*8
• DB Flat: 95*10 100*8

45 minutes

Switched to close-grip incline, pointer finger just inside the hashing on the bar.  Feels interesting, triceps weren't too sore afterward, we'll see what happens when I start pushing more weight as I get used to it. Was just going to do 3 sets, but was pissed I didn't get 10 at 175 the first time so went back for it.  Standing press was difficult seeing as I just nailed my triceps with the benching, but still managed to progress some.  Switched to unilateral barbell rows because I'm out of dbs at the gym, and the bb row when done unilaterally sort of mimics it, but with more weight.  I tried doing it with my knee on a bench this time to get it even closer, wasn't a fan though.  Going to just do them leaning over like usual from now on.