self
Junior Member
Posts: 67
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Post by self on Aug 22, 2008 11:00:18 GMT -5
BW 183
Flat Bench
warm up
315 x 1 paused
335 x 1 paused
365 x 3
315 x 7
315 x 6
Incline HM
3 plates x 3
4 plates x 3
5 plates x 3 ..all paused
6 plates x 1 Great!
DB press flat
100 x 8
140 x 6
140 x 6 paused last rep
Rep out bench
225 x 20
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self
Junior Member
Posts: 67
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Post by self on Oct 5, 2008 22:29:50 GMT -5
BW 184. Ok, Started BMX bike riding/racing. Lost a little strength at first like I knew I would. Because of all the cardio. But now I feel my strength slowly coming back. Got 100% World bench on Nov 22.
Flat Bench
warm up
315 x 1 paused
335 x 1 paused
365 x 2
385 x 1 paused easy
335 x 4
315 x 6
Incline HM
3 plates x 3
4 plates x 3
5 plates x 3 ..all paused easy
DB press flat
110 x 8
145 x 6
145 x 6 paused last rep
Rep out bench
225 x 20
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self
Junior Member
Posts: 67
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Post by self on Oct 12, 2008 12:51:27 GMT -5
BW 184.
Flat Bench
warm up
315 x 1 paused
335 x 1 paused
365 x 3
405 x hard but I got it
335 x 4
315 x 6
Incline HM
4 plates x 3
5 plates x 3 ..all paused easy
5 plates and 25 x 2
DB press flat
110 x 8
145 x 6
145 x 6 paused last rep
Rep out bench
275 x 13
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self
Junior Member
Posts: 67
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Post by self on Oct 28, 2008 20:54:39 GMT -5
BW 186. Still racing/riding BMX bike about 3 times a week. Awesome cardio.
Flat Bench
warm up
315 x 1 paused
335 x 1 paused
365 x 1 paused
405 x 1
335 x 5
315 x 7
Incline HM
4 plates x 3
5 plates x 3 ..all paused easy
DB press flat
130 x 8
150 x 5 paused last rep!
Decline Banch
225 x 6
315 x 3
365 x 1
Rep out bench
275 x 11 paused last rep
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self
Junior Member
Posts: 67
|
Post by self on Dec 30, 2008 21:03:40 GMT -5
BW down to 179. Just did a big BMX race last weekend. And training BMX bike about 5 times a week.
Flat Bench
warm up
225 x 3
275 x 1 paused
315 x 1 paused
335 x 1 paused
365 x 2
315 x 6
Lock outs in cage
315 x 6
365 x 3
405 x 3
455 x 1
495 x 1.. very hard but i got it.
Incline HM
3 plates x 6
4 plates x 6
5 plates x 3 ..all paused easy
Then did 3 sets of tri push downs.
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self
Junior Member
Posts: 67
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Post by self on May 13, 2009 8:46:12 GMT -5
Still racing BMX bike. BW down to 175. Last work out before bench meet.
Flat Bench
warm up
315 x 1 paused
335 x 1 paused
365 x 1 paused
385 x 1 paused
405 x 1 not paused. touch and go
365 x 2
315 x 7 paused last one
Incline HM
4 plates x 3
5 plates x 3 ..all paused easy
DB press flat
130 x 8
140 x 6 paused last rep
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self
Junior Member
Posts: 67
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Post by self on Sept 15, 2009 12:52:32 GMT -5
Been only hitting the gym 1 or 2 times a week all summer. Been busy racing BMX. IM going to try and get in the gym 2-3 days a week till Worlds Bench.
BW 173
Flat Bench
warm up
315 x 1 paused
365 x 1 paused
385 x 1 paused
365 x 1
315 x 6
Incline HM
3 plates x 3
4 plates x 3
5 plates x 3 ..all paused
DB press flat
110 x 8
130 x 6 easy
130 x 6 paused last rep
Decline bench
225x 6
315 x 3 paused
365 x1 paused
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self
Junior Member
Posts: 67
|
Post by self on Dec 8, 2009 12:30:00 GMT -5
Getting in gym only 2 times a week. But happy with my power. And training BMX about 4 times a week. BW @ 173.
Flat Bench
warm up
315 x 1 paused
335 x 1 paused
365 x 1 paused
385 x 1 paused
405 x 1 not paused. touch and go
365 x 2
315 x 6 paused last one
Incline HM
4 plates x 3
5 plates x 3 ..all paused easy
6 plates x 1
DB press flat
130 x 8
140 x 6 paused last rep
225x 6
315 x 3 paused
365 x1 paused
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self
Junior Member
Posts: 67
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Post by self on Jan 22, 2010 10:45:01 GMT -5
Still hittin gym 2 times a week. And training BMX 4-5 times a week. BW @ 175.
Flat Bench
warm up
315 x 1 paused
335 x 1 paused
365 x 1 paused
385 x 1 paused
365 x 2
315 x 6 paused all
315 x 5 all paused
Incline HM
4 plates x 3
5 plates x 3 ..all paused easy
6 plates x 1
rep out 185 x 30
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