Building a Bigger Rack

1/16/12


I'm not completely over the flu yet but I finally have some energy again so it's time to start getting swole again.  After the eye opener of last weeks hideous workout I decided to go back to a bodybuilder type split but use the first exercise for power building using a 5x5 protocol and increasing weight each workout.  The remaining exercises will be done using a 5x10-12 protocol for hypertrophy and endurance/work capacity.

Bench-5x5
45x10
95x10
135x5
185x5
225x5-felt great and no shoulder pain

Incline Bench-5x10
45x10
95x10
135x10
155x10
185x7+1-had to do rest/pause because my triceps gassed out

DB Incline-5x10
60x10
60x7
50x10
50x7
40x10
Again my triceps were gassing out so I had to keep dropping the weight.  Once I can get all 5 sets with 60 I'll go up in weight.

Incline Fly's-3x12
20x12
20x12
20x12-will up the weight on the next workout

Grippers (MMS) lefty only
Warm-up
Trainer x20
#1.5x10
GHP5x5
GHP6x1

GHP7 (MMS) 
5x1
4 closes (PR)
I'm very happy with this!  Considering I haven't done any grip work in a while I wasn't sure I'd be able to close this gripper at all let alone 4 times.


IMTUG's
#5-warm-up
5 singles

#6
5x1
3 closes (PR)
I'm actually disappointed with this even though it's a PR because the set felt great to start but on the last 2 attempts it seemed I couldn't get a good set therefore I couldn't get the closes.