Fitness Log 2013-09-03: Bench, etc.


  • Warmup: 45 lbs x 5, 100 x 5, 130 x 5, 160 x 3, 180 x 2, 200 x 1
  • 210 x 5, 5, 5 (5RM PR)

Great day for the bench.  My upperbody around the neck has been ridiculously sore so I decided to cut back the volume to 3×5 but bump the weight up to 210.  I honestly had some doubts whether I’d be able to get 5 at 210 but I did it for a total of 3 sets!  The last time that I attempted 210 was just 5 months ago and I only got 2 reps.  Decent progress.

DB Congruent Side Raise

  • 15 lb DB: 12/12, 12/12

My first attempt at the congruent form of side raise i.e. sitting side ways on the bench to align the resistance moment curve with the strength curve of the muscle.

BB Curls

  • 55 x 12
  • 65 x 8
  • 75 x 6
Posted in Fitness

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