#project j.a.a.f

[coffeeandchalkdust]

4/19/12 Upper body

Bench Press

95# x 1 x 5

115# x 1 x 5

135# x 1 x 5

155# x 1 x 5 @ RPE 7

175# x 1 x 5 @ RPE 8

195# x 1 x 4 @ RPE 8.5

165# x 4 x 5 last set at RPE 8

Neutral Grip Standing Shoulder Press w/ Fat Gripz

35# ea x 3 x 2/3/5/7

Superset 

One Arm Dumbbell Row

80# x 3 x 2/3/5/7 L+R ( a few sets of 4 were in there too, because I got out of order) 

[coffeeandchalkdust]

4/16/12 Upper Body

Overhead Press

95# 1 x 5

115# x 1 x 4 @ RPE 7

135# x 1 x 4 @ RPE 8.5

145# x 1 x 4 @ RPE 10 *

115# x 6 x 4

*last rep took like a million years to lock out. It stalled completely and I have no idea how I was able to grind it out except that there was a girl next to me watching after her squats were over.   "Whew, I was scared you were going to drop that on me. *giggle*.  I mean, wow, that's like SO heavy...*giggle* ."  

Dumbbell Bench Press w/ SlingShot

55# x 1 x 8 (accidentally had a 60# in my right hand, first two sets. lol )

55# x 2/3/5/7/9 2/3/5/7 2/3/5/7. ("Dan John" hypertrophy ladders...brutal with little to no rest by the end)

Good use of the sling shot, allows me to get some good volume in without killing my FUBAR shoulder.  Triceps and lats get a big hit from this.

Pull-Ups

BW x 3/2/5/2/3/5