My Bench Press log

**golli1982** · 07-05-2022, 05:10 PM

Tuesday 7/5/22 Accessory(WK 1)

Wide-Grip Machine Rows
70x2x15
105x8
120x8
135x8
Wide-Grip Pulldowns
145x8
160x8
175x8

Side DB Raises
17x8
20x8
22x8
Front DB Raises
10x2x15

Hammer Curls
20x12
22x12
25x12

Seated Hammer Shrugs(counting as 45lbs bar)
115x3x20

Rode to the gym today. Hot at the home gym lol

**golli1982** · 07-07-2022, 02:25 PM

Thursday 7/7/22 Declines(WK 1)

Rotator Cuffs

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6, 2 sets
165x8

Flat DB Flyes
35x3x12

That was it. Had a nice triceps and pec pump

**golli1982** · 07-08-2022, 03:03 PM

Friday 7/8/22 Accessory(WK 1)

Close-Grip Machine Rows
60x12
75x12
90x8
115x8
120x8
V-Bar Pulldowns
130x8
145x8
160x8

Side DB Raises
20x3x8
Rear Delts on Pec-Dec
70x15
80x15

Hammer Curls
20x12
25x12
30x12

Seated Hammer Shrugs(counted as 45lbs bar)
95x3x20

**Chi88** · 07-08-2022, 03:58 PM

The reason why some people don't get results from bench press/chest exercise is because they don't do it the right way to get fast results, check out how you can bench press the right way by watching this videos
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**Chi88** · 07-08-2022, 03:59 PM

The reason why some people don't get results from bench press/chest exercise is because they don't do it the right way to get fast results, check out how you can bench press the right way by watching this videos

*************.us/7677121
*************.us/76771284919856
*************.us/76771284919838

**golli1982** · 07-09-2022, 12:55 PM

Saturday 7/9/22 Deadlifts(WK 2)

Seated Deadlifts
95x5, 2 sets
115x5
135x3
150x1, 8 sets(1min in between sets)
110x3x3

Seated DB Shrugs
30x3x20
Face Pulls
25x15
35x15
45x15

Assisted Leg Extensions
2 sets of 10 reps
Assisted Lying Leg Curls
2 sets of 10 reps
Assisted 1- Legged Leg Press
3 sets of 12 reps(5 sec hold on last rep)

250lbs hold on Leg Press for a few minutes

**golli1982** · 07-11-2022, 05:03 PM

Monday 7/11/22 Bench(WK 2)

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x3, 9 sets(paused)

Flat DB Press
60x8
70x8
80x8

**golli1982** · 07-12-2022, 03:59 PM

Tuesday 7/12/22 Accessory(WK 2)

Chest-Supported DB Rows
50x2x12
70x3x8
Wide-Grip Pulldowns
100x8
110x8
120x8

Side DB Raises
17x3x8
Front DB Raises
10x2x15

Hammer Curls
20x2x12
30x12

Plate Shrugs
35x3x20

**golli1982** · 07-15-2022, 03:32 PM

Friday 7/15/22 Declines(WK 2)

Rotator Cuffs

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6
190x6
170x8

Flat DB Flyes
30x3x12

Hammer- High Rows(weights on each side)
45x2x12
90x8
100x8
110x8
V-Bar Pulldowns
130x8
145x8
160x6

Side DB Raises
15x8
20x8
25x8
Rear Delts on Pec-Dec
70x15
85x15

Hammer Curls
20x12
22x12
25x12

Seated Hammer Shrugs(as a 45lbs bar)
95x20
115x20
135x20

**golli1982** · 07-16-2022, 08:56 AM

Saturday 7/16/22 Deadlifts(WK 2)

Seated Deadlifts
95x3x3
115x2x3
135x3
155x1, 8 sets(1min in between sets)
115x3x3

Seated Hammer Shrugs
115x3x20
Face Pulls
50x15
60x15
70x15

Assisted Leg Extensions
2 sets of 10 reps
Assisted Lying Leg Curls
2 sets of 10 reps
Assisted 1-Legged Leg Press
3 sets of 10 reps

Leg Hold
75lbs for 6 minutes

**golli1982** · 07-25-2022, 04:46 PM

Monday 7/25/22 Bench

Bench Press
45x12, 3 sets
95x8
115x5
135x3
155x1
160x3, 6 sets(paused)

Flat DB Press
55x8
65x8
75x8

Wide-Grip Machine Rows
90x12
120x8
135x8
150x8
Wide-Grip Pulldowns
145x8
150x8
165x8

Side DB Raises
17x3x8
Front DB Raises
10x2x15

Hammer Curls
25x3x12

Seated Machine Hammer Shrugs
115x3x20

**golli1982** · 07-28-2022, 05:54 PM

Thursday 7/28/22 Declines

Rotator Cuffs

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6, 2 sets
170x8

Flat DB Flyes
30x3x12

**golli1982** · 07-29-2022, 03:20 PM

Friday 7/29/22 Accessory

Nautilus Machine Rows
80x12
95x12
140x8
170x8
200x8
V-Bar Pulldowns
145x8
160x8
175x7

Side DB Raises
17x8
20x8
22x8
Reverse Rear Delt Pec-Dec Flyes
85x15
100x15

Hammer Curls
30x3x12

Seated Hammer Machine Shrugs
125x3x20

Abs

**golli1982** · 08-02-2022, 05:29 AM

Monday 8/1/22 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1, added Slingshot here
275x1
315x1, added F8 Forrell shirt
335x1
355x missed(on the way up I slid to the right of the bench and it caused me to miss)

Raw Bench Press
165x3, 6 sets(paused)

Flat DB Press
50x8
55x8
60x8

**golli1982** · 08-05-2022, 04:51 PM

Friday 8/5/22 Declines

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6
205x3
210x3
170x8

Flat DB Flyes
30x3x12

Nautilus Machine Rows
125x8
140x8
155x8
Nautilus Machine Pulldowns
140x8
155x8
170x8

Side DB Raises
20x3x8
Reverse Rear Delt Pec-Dec Flyes
85x15
100x15

Hammer Curls
22x3x12

Seated Hammer Machine Shrugs
95x3x20

**golli1982** · 08-09-2022, 08:46 AM

Monday 8/8/22 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 added Slingshot
275x1
305x3, 3 sets(added bench shirt)

Raw Bench Press
170x3, 6 sets

Slight-Incline DB Press
55x3x8

**golli1982** · 08-10-2022, 05:50 PM

Wednesday 8/10/22 Accessory

Wide-Grip Machine Rows
90x2x10(warm up)
120x8
135x8
150x8
Wide-Grip Machine Pulldowns
140x8
160x8
200x8

Side DB Raises
25x3x8
Front DB Raises
15x2x15

Hammer Curls
22x3x12

Seated Hammer Machine Shrugs
95x3x20

**golli1982** · 08-11-2022, 05:05 PM

Thursday 8/11/22 Declines

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6
195x6
175x8

Flat DB Flyes
30x3x12

**golli1982** · 08-12-2022, 05:48 PM

Friday 8/12/22 Accessory

Nautilus Machine Rows
90x10
105x10
145x8
175x8
205x8
Nautilus Machine Pulldowns
145x8
160x8
175x8

Side DB Raises
20x3x8
Reverse Rear Delt Pec-Dec Flyes
100x15
115x15

Hammer Curls
27x3x12

Seated Hammer Machine Shrugs
105x3x20

**golli1982** · 08-13-2022, 01:27 PM

Saturday 8/13/22 Deadlifts

Seated Deadlifts
115x5, 2 sets
135x5
155x3
170x1, 6 sets(1min in between sets)
105x3x3

Seated DB Shrugs
35x3x20

Stiff-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
30x3x15

Assisted Leg Press
4 sets of 10 reps
Assisted Leg Curls
2 sets of 10

**golli1982** · 08-15-2022, 06:25 PM

Monday 8/15/22 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 Slingshot
275x1
315x3x3 added shirt

Raw Bench Press
180x3, 5 sets

Slight-Incline DB Press
60x3x8

**golli1982** · 08-17-2022, 04:26 PM

Wednesday 8/17/22 Accessory

Chest-Supported Wide-Grip Barbell Rows
2 warm up sets
120x8
130x8
140x8
Wide-Grip Pulldowns
110x8
120x8
130x8

Side DB Raises
15x3x8
Front DB Raises
7x2x15

Hammer Curls
25x3x12

Seated DB Shrugs
50x3x20

Lifted at my home gym today. My cable machine and dumbbells are plate loaded and they feel way heavier than the smooth cables and fixed DB’s at the gym

**golli1982** · 08-20-2022, 08:13 AM

Friday 8/19/22 Declines

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12
Hammer Shrugs: 2 sets of 20

Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6
195x6
175x8

Flat DB Flyes
30x12
40x2x12

Nautilus Machine Rows
140x8
170x8
200x8
Close-Grip Pulldowns
140x8
150x8
160x8

Side DB Raises
20x3x8
Reverse Rear Delt Pec-Dec Flyes
100x15
110x15

Hammer Curls
15x12
17x12
20x12

Seated Hammer Machine Shrugs
105x3x15

My coach wants me to start doing some light warm up exercises before I start the main lift for the day. So that’s the reason for the warm up routine. Also my left bicep has been bothering me that past couple of weeks

**golli1982** · 08-20-2022, 01:03 PM

Saturday 8/20/22 Deadlifts

Seated Deadlifts
95x2x5
115x2x5
135x3
155x1
180x1, 6 sets
135x3x3

Seated DB Shrugs
35x3x20

Stiff-Arm Pulldowns
30x3x15
Face Pulls
30x3x15

Couldn’t get in any leg work today. My wife didn’t want to spend all day out in the home gym, so that was that.

**golli1982** · 08-22-2022, 06:47 PM

Monday 8/22/22 Bench

Rotator Cuffs

Bench Press
45x12
95x8
135x5
185x3
225x1
245x1 added Slingshot
275x1
295x1 added F8 shirt
325x1, 3 sets

Raw Bench Press
185x3, 5 sets

Slight-Incline DB Press
60x3x8
Didn’t go heavier on these because my left bicep was starting to flare up again

**golli1982** · 08-25-2022, 09:00 AM

Wednesday 8/24/22 Accessory

Nautilus Machine Rows(Wide grip)
95x2x12(warm up)
155x8
170x8
185x8
Wide-Grip Pulldowns
150x8
170x8
190x8

Side DB Raises
20x8
22x8
27x8
Front DB Raises
12x2x15

Hammer Curls
27x12
30x12
35x12

Seated Hammer Machine Shrugs
95x3x20

**golli1982** · 08-26-2022, 05:56 PM

Friday 8/26/22 Declines

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12

Decline Press (pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
195x6, 2 sets
175x8

Flat DB Flyes
35x3x12

Machine Rows(close-grip)
120x8
135x8
150x8
Nautilus Machine Pulldowns
120x8
155x8
185x8

Side DB Raises
20x3x8
One-Arm Rear Delt Cable Flyes
20x15
30x15

Hammer Curls
30x3x12

Seated Hammer Machine Shrugs
115x3x20

**golli1982** · 08-29-2022, 09:06 AM

Sunday 8/28/22 Deadlifts

Seated Deadlifts
95x5, 2 sets
115x5, 2 sets
135x3
155x1
190x1, 6 sets
135x3x3

Seated Hammer Machine Shrugs
95x3x20

Stiff-Arm Pulldowns
90x3x15
Face Pulls
60x3x15

Assisted Leg Press
5 sets of 10
Assisted Leg Curls
2 sets of 10

Leg Press Holds
90lbs for a couple of minutes

**golli1982** · 08-31-2022, 09:42 AM

Tuesday 8/30/22 Bench

Warm up
Side Raises: 2 sets of 12
Hammer Curls: 2 sets of 15
Pulldowns: 2 sets of 12

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
275x1 Slingshot
315x1 added F8 shirt
340x1, 3 sets(this is a 5lbs PR since my spinal cord injury!!)

Raw Bench Press
190x3, 4 sets

Slight-Incline DB Press
60x3x8

**golli1982** · 09-01-2022, 05:57 AM

Wednesday 8/31/22 Accessory

Chest-Supported Barbell Rows
105x2x12
125x8
140x8
155x8
Wide-Grip Machine Pulldowns
160x8
190x8
225x8

Side DB Raises
17x3x8
Front DB Raises
10x2x15

Hammer Curls
27x3x12

Seated DB Shrugs
50x3x20

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Bench Press the right way and get awesome results....

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