7-4-04 Sunday Upper Chest,Speed Bench,Shoulders and Rear Delts (11 mins Cardio) (SLAUGHTERED THAT SHIT!!)
Today was a real powerful incline workout. Maybe I was fired up by a dispute at the gas station with a sheriff. For some reason 365 was feather light today. I also threw in 11 mins of cardio on the stepper for the fuck of it. I may start doing 10 minute cardio sessions a few times a week just to try it out and see what happens. I never do any cardio aside from swimming very rarely, and when I do it will be listed in my journal. I started with the incline bench. I did 2 warm-up sets with 135 and 225. Then I hit 275 for 13.5 reps. Which is a 3/4 rep PR. I came close to 13 reps recently. Next I hit 315x6, which is my best ever, though not a record. Then I hit a very light 335x2 which is also close to my previous best. Now heres where things started to get a little violent. I went straight to 365 next, and it just flew off my chest with ease. So that was already a PR. My triceps were still pretty sore too, and chest was even a little sore. I had told the spotter not to touch the bar, but he kept his hands very close to the bar anyway. His hands did touch it, but it flew up so fast, he says he didnt even get a chance to touch the bar. The hands near the bar also gives a huge mental boost. Im real strict though, and wont be fully satisfied until I get it completely clean. Then since 365 was so light I shot up to 375. I used the same spotter, and though his hands did touch the bar, it flew up real easy. He claims he applied no pressure whatsover and said it was 100% legit. Im pretty happy with that, though in my mind its never 100% unless theres no hands within sight. This shows me my strength is becoming pretty good. If this is legit, then my incline has just exceeded my flat bench by 5lbs. But then again, if I benched with that extra confidence (having the hands around) my bench would likely shoot up as well! Then I attempted 385 with the spotters hands on the bar and he claims he gave me 5lbs assistance only, but still skepticle of course. Then I said fuck it and slapped 4 plates on there and did an assisted rep with 405 just to see how it felt. Went up nice, and spotter claims he assisted very little, and only at the upper part of the lift. Guess its good enough to add 375 to my stats in my signature, but in my mind I still have to hit those weights with no hands in sight. Was cool though, this powerlifter dude who used to bench 475 raw was real impressed, said hes never seen anyone do that much on the incline. So it felt good to have a strong day again. Then I went back down again, and ended the routine with a little bit of shoulders, speed bench, rear delts and some cardio. Heres the routine:
(193lbs with clothes on before meals)
Incline Bench:
135x21
225x13
275x13.5 (3/4 rep PR)
315x6
335x2
365x1 (spotters hands lightly around bar or gliding near by)
375x1 (spotters hands lightly around bar)
385x1 (Assisted, spotters hands lightly around bar, Spotter claims 5lbs assistance only.)
405x1 (Assisted, spotters hands lightly around bar, spotter claims only 10-15lbs assistance on upper portion of lift.)
315x3.5
275x8-9
190x25
Speed Bench: (30 seconds rest between sets, reps done as quickly and explosively as possible)
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
Shoulders:
Dumbell Laterals:
25x15
Then Straight to 30x15 (No rest between sets)
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30x15
Then Straight to 25x15
And 20x15 (With no rest between sets)
Cable Laterals:
50x15
50x15
Rear Delts:
Reverse Machine Flies:
165x15
195x15
225x15
Please Scroll Down to See Forums Below 
No rest between sets, there was no way I could remember 5 sets of numbers, but I went to complete failure on each set.)
