Dec. 15, 2008 - ME Upper
bench press: 5x45, 5x65, 5x95, 3x125, 4.5x155
+1 complete rep PR
went for 5 reps and failed...but the 4 preceding reps were clean, smooth, touched my chest and went to full extension
incline dumbbell press: 7x45, 7x45, 8x45
+1 Rep PR
pendlay row: 6x115, 6x115, 6x115, 9-10x115
Started increasing the reps and keep form tight. Then, I decided to go for more reps on the last set, without form breaking down. I will do 7 reps for the sets next week.
bent over rear delt raises: 8x25, 8x25
+ 12.5 lbs PR, - 7 reps (not really a PR, explained below)
well the next heaviest dumbell I had above 12.5 was 25. The 12.5 dumbell is a small handle and collars with 5 lb plates on each side. The 25 lb dumbell is a larger handle/collars with 10 lb plates on each side. So, basically, most of these reps were cheat reps. But I focused on still getting a nice contraction to stimulate the muscles. I am going to play around with some washers and try to microload.
+0.5 rep PR (not exactly a pr?)
I forgot to do chins at the end of my session last week. I got a ".5 rep PR". Next week hopefully I'll get 3. I think I could get 3, maybe 4, if I did these when I was fresh and not fatigued. nevertheless even though these chins are pathetic, im making progress.