Speed bench (controlled descent explosive ascent) (6)

Warmup set

12x1 straight bar

6x1x30kgs

3x1x40kgs

Work set:

9sets x 3 reps per grip (narrow, medium, wide) x 47.5kgs

-no problem encountered, changed bench setup on power rack to minimize stress on shoulders and avoid losing tightness when lifting the bar off the rack

Floor press (5)

3x10x47.5kgs

-no problem

Dumbbell press flatbench (6)

3x8x40lbs

-no problem, getting into position was the difficult part (looking into buying Power Hooks in the future)

Supported rows (5)

3x8x40lbs

-no problem, exercise was done on an incline bench at around 45 degress, in literature I’ve read supported rows are also done vertically (sitting down using machines) and horizontally (placing the bench on platforms so that the dumbbells won’t hit the floor as you do the rows)

Bentover lateral raise (5)

3x10x15lbs

-no problem

Front raise then swing arms to side (6.5)

3x10x10lbs

-tried 15lbs first, no problem lifting it in front but swinging it to the sides is another matter

-did the exercise with elbows slightly bent since maintaining tightness is easier this way

Shoulder prehab (5)

3x12x10lbs

-no problem

Note:

-total time of workout ~70minutes

-I would rate the entire workout a 6

Low box conventional stance, high bar squats

10x2x20kgs

5x1x30kgs

3x1x40kgs

2x12x52.5kgs

-no problem

Regular deadlift ultra-wide grip

10x1x52.5kgs (should have been 5x8x52.5)

-no problem

Good mornings

6x5x52.5kgs

-no problem

Weighted situps

10x5x5kgs

-no problem

Leg raises

10x3x2.5kgs

-no problem

Note: slight pain felt on the triceps, general uneasy feeling from left trap to elbow and forearm, depending on angle of arm pain sometimes extend to hands. Plus it seems that my rate of recovery is quite slow, been very busy (staying till midnight ) past three weeks thus not getting enough sleep.

Regular Bench (6.5)

10x1x20kgs – slight pain on left side (see pic below)

10x1x30kgs

3x10x50kgs (focus on speed) – less pain but annoying

Floor Press (5.5)

5x8x50kgs

-no problem

Supported Rows (5)

10x3xused 30lbs

-no problem

Pullovers (6.5)

10x1x30lbs dumbbell – pain on left side (a 3 on the pain scale)

10x1x15kg plate – pain on left side (3 on the pain scale)

10x3x10kg plate – almost no pain

Bench dips (5)

10x5xbodyweight

-no problem

Prehab internal/external rotators (4)

12x3x10lbs (light weight)

-no problem

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6.5

Note: Went over previous workout logs, pain started around Feb21,2007 (speed bench workout). Forgot to mention that after bench during ME day, there is numbness and slight tingling on right side of hand (where the bar rests when pressing), more on the left hand.

Regular Bench

10x1x20kgs – slight pain on left side (see pic below)

10x1x30kgs

3x10x50kgs (focus on speed) – less pain but annoying

Floor Press

5x8x50kgs

-no problem

Supported Rows

10x3xused 30lbs

-no problem

Pullovers

10x1x30lbs dumbbell – pain on left side (a 3 on the pain scale)

10x1x15kg plate – pain on left side (3 on the pain scale)

10x3x10kg plate – almost no pain

Bench dips

10x5xbodyweight

-no problem

Prehab internal/external rotators

12x3x10lbs (light weight)

-no problem

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6.5

Note: Went over previous workout logs, pain started around Feb21,2007 (speed bench workout). Forgot to mention that after bench during ME day, there is numbness and slight tingling on right side of hand (where the bar rests when pressing), more on the left hand.

Low box conventional stance, high bar squats (6)

10x1x20kgs

5x1x30kgs

3x1x40kgs

2x12x50kgs

-no problem, thought it would be easy since last box squat was at 57.5kgs, but the high bar position and conventional stance made it a whole different ball game

Regular deadlift ultra-wide grip (4)

3x8x50kgs

-no problem

Good mornings (6)

6x5x50kgs

-no problem

Weighted situps (5)

10x5x5kgs

-no problem

Weighted leg tucks (5)

10x3x2.5kgs

-no problem

Low box squats

10x1x20kgs

5x1x40kgs

57.5kgsx2x12

-no problem, but not satisfied with speed (6)

Deadlift conventional

57.5kgsx1x10

-no problem (5)

Good mornings

10x5x57.5kgs

-no problem 6.5

Weighted sit-ups

10x5x7.5kgs

-increased by 2.5 kgs, plates held on chest and did situps 6

Leg raises

20x3

-no problem 6

Focus on speed!

Rating: 6

Speed Bench

3x9x47.5kgs 3 alternating grips

-no problem, still slight pain but much better than last week (6)

90 degree elbow angle press

10x3x47.5kgs competition grip

-no problem (5)

Bentover rows (wide, overhand)

8x3x(10 rep weight) used 60kgs

-should have used 55 kgs. (7)

Bent over lateral raises

10x3x20lbs.

-no problem (5)

Regular Bench

10x3x47.5kgs

-no problem, but was quite shaky, not that confident due to pain felt before (6.5)

French press

8x3x25kgs.

-no problem (5)

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6.5

Note:

Low box squats

55kgsx2x12

-no problem (5)

Deadlift conventional

55kgsx1x10

-no problem (5)

Good mornings

10x5x55kgs

-no problem, started from bottom (6)

Weighted sit-ups

5x10x5kgs

-less weight but added sets, placed 5kg plate on chest and did situps (5)

Leg raises

3x20

-no problem (6)

Focus on speed!

Rating: 5.5

Started workout quite late around 6:30pm, assisted friend with her workout

Speed Bench

10x2x20kgs warmup

6x1x30kgs warmup

3x9x45kgs 3 alternating grips

-not as fast as I want it to be, slight pain left chest first few reps of warmup, once I got going the pain disappears, I might need a better warmup routine (7.5)

-need to determine optimum hand placement for the bar I am using at home, compare with the ff bar, better yet measure it

90 degree elbow angle press

10x3x45kgs competition grip

-no problem except for slight pain in left chest during first few reps of first set (6)

Bentover rows (wide, overhand)

10x3x(12 rep weight) used 50kgs

-no problem (5)

Bent over lateral raises

10x3x20lbs.

-no problem, feels easier today compared to previous weeks (5)

Regular Bench

10x3x45kgs

-no problem, 3^rd set using more of leg push (6)

French press

10x3x22.5kgs.

-no problem, I can go 25kgs next time, no pain on elbows this time (6)

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6.5

Note:

Feb.14, 2007 workout [speed day]

Speed Bench

3x9x42.5kgs 3 alternating grips

-no problem

90 degree elbow angle press

10x3x42.5kgs competition grip

-no problem

Bentover rows (wide, overhand)

10x3x(12 rep weight) used 50kgs

-no problem

Bent over lateral raises

10x3x20lbs.

-no problem

Regular Bench

10x3x42.5kgs

-no problem

French press

10x3x22.5kgs.

-no problem

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6

Note:

Feb. 11, 2007 [Max Effort] Day

High-start conventional deadlift

10x1x70kgs

5x1x100kgs

1x1x120kgs

3x5x130kgs

-used belt and straps

-could have used 135kgs

Pull thru

10x1x17.5

10x3x20

-no problem

Leg Extensions

10x1x40

10x3x45

-no problem

Cable crunches

10x2x50 (cross cable machine?)

10x5x30 (kneeling weighted crunches)

-shifted to kneeling weighted crunches due to elbow pain when doing the exercise using the cross cable machine

Rating:6

Feb. 8, 2007 [speed day] squat and deadlift

Low box squats

50kgsx2x12

-no problem

Deadlift conventional

50kgsx1x10

-no problem

Good mornings

10x5x50kgs

-no problem, took 2 mins. rest between sets

Weighted sit-ups

3x10x10kgs

Leg raises with 2.5kg plate

3x10

Focus on speed!

Rating:6

Feb.07, 2007 workout [speed day]

Speed Bench

3x9x40kgs 3 alternating grips

-no problem

90 degree elbow angle press

10x3x40kgs competition grip

-no problem

Bentover rows (wide, overhand)

10x3x(12 rep weight) used 50kgs

-no problem

Bent over lateral raises

10x3x20lbs.

-no problem

Regular Bench

10x3x40kgs

-no problem

French press

10x3x25kgs.

-started out with 27.5kgs, I guess I was already fatigued around this time, decided to bring it down t0 25kgs.

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6

Note: stopped creatine intake since Sunday but glutamine supplementation still on-going.

Feb. 1, 2007 [speed day] squat and deadlift

Low box squats

65kgsx2x12

-no problem

Deadlift conventional

65kgsx1x10

-no problem, but it was like a low start deadlift since powercage has a 2 inch platform

Good mornings

10x3x50kgs

Set rack s that you start from the bottom

- no problem

Weighted situps

3x12x10kgs

-no problem

Leg tucks with weights

3x12

-used a 2kg medicine ball

Focus on speed!

Rating:6

RE: Jan. 31, 2006 workout [speed day]

Speed Bench

3x9x35kgs 3 alternating grips

-No problem encountered

2” off chest

10x3x35kgs competition grip

-no problem encountered. Setup is now better and easier with the power cage J.

Dumbell rows

10x3x(12 rep weight) try 40lbs first

-used 40lbs, would try 45 next time.

Upright rows

10x1x20kgs

10x3x25kgs

Regular Bench

10x3x40kgs

-no problem encountered

Cross-face triceps extension

10x3x15lbs.

-no problem encountered

Abs (choose 3 exercises)

30 reps, 3 rounds, 1 minute rest between circuit

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6

workout for Jan. 11, 2007

Narrow stance squat

10x1x20kgs

5x1x50kgs

10x3x70kgs – no problem encountered

Stiff legged deadlift

10x3x70kgs – what’s the difference with Romanian Deadlift?

Lunges

8x2x30kgs – very challenging but was able to complete exercise

Dumbell Bentover Rows

10x3x40lbs – no problem

Bentover raises

10x2x25lbs – felt slight pain on left shoulder/tricep area.

Weighted situps

10x3x20kgs – was able to complete

Weighted leg tucks

15x3x2kgs medicine ball - in place of 10x3x10lbs can’t figure out how to do it with a dumbbell J

RE: workout for Jan. 10, 2007

Dumbell BP Flat

12x1x20kgs (BP) -warmup

6x1x30kgs (BP) -warmup

10x1x40lbs. –tried if I can go 45lbs.

8x5x45lbs.

Close Grip BP (Barbell)

10x3x35kgs – no problem encountered.

Front Raises DB

10x3x20lbs. – first set my form was not that good and I seem to have pulled a muscle in my left forearm, anyway was able to complete the required sets

Upright Rows (BB)

8x3x30kgs. – felt a little pain in my right wrist. Was able to complete required sets and reps.

French Press

10x3x27.5kgs – no problem encountered.

Standing Triceps Extension

10x3x15lbs. – no problem encountered though I could have used a longer rest time between the French press and the triceps extension.

I have observed that I could lift better especially in the Dumbell BP if I wrap my leather wrist wraps around the handles of the dumbbell thus thickening it. With the wraps I could grip the dumbbells better.

---

From: Villegas, Erick
Sent: Wednesday, January 10, 2007 5:28 PM
To: Villegas, Erick
Cc: masterevill.shootingforpr@blogger.com
Subject: workout for Jan. 10, 2007

Dumbell BP Flat

8-10x5x45lbs.

Close Grip BP (Barbell)

8-10x3x35kgs

Front Raises DB

8-10x3x20lbs.

Upright Rows (BB)

6-8x3x30kgs.

French Press

6-10x3x27.5kgs

Standing Triceps Extension DB

8-10x3x15lbs.