Ben Griffing's Training Journal

Saturday, February 2-chest triceps…in weight at 215.7, out at 214.1 

Only one warm-up today on the decline, then one heavy bench press set for the day. 

Bench Press 
280x2(tiny bit of help on the last one, but NEW PR!/MAX) 
Decline Bench Press 
225x12, nice. (PR!) 
275x5or6...a few I had help on I think. (NEW PR!/MAX) 
Incline Dumbbell 
90x8 
100x5(little help on the last 2 or so…definitely a new PR!/MAX) 
95x4(not enough rest after the last intense set) 
Back to Bench Press 
225x3 (plus 2 forced…yeah definitely burning out) 
205x4(I'd be worried if I didn't totally dominate earlier J) 
Some machine work…hmm I think it was around 5 sets in total 
2 sets cable crossovers 
3 sets incline flies 
Don't remember the triceps stuff, but I got around 13 or so sets in I'm guessing. 

IN REVIEW:  Well, from the amount of PR's I've been making, I'm very enthusiastic about my weight training.  I'm taking better care of myself by getting out with friends more often, and believe it or not I think that it's helping.  Anyways, fantastic workout today, and I'm looking forward to every workout!  Here are my goals for tomorrow's back day: 

No deadlifts-I'm going to go one workout without them. 

Sunday, Feb. 3, 2001--weigh in 210.7--I went out last night and hadn't eaten so much…ehhh at least I had some nice definition today. 

Don't even want to talk about the cleans today-they were baaaadd. 

Dumbbell rows 
110x10 each arm 
130x8,8 
140x5,6 


Sitting Rows 
190x12 
230x5 
210x4(short rest) 
Pulldowns with the Row Handle. 
180ish 
200ish 
Then onto biceps…don't remember too much. 

Tuesday, Feb 5-Leg day 
Squats 
135x12 
315x3 
405x2...first one only went half way down then I did it again…pretty easily. 
500xMiss…Fuck man, not really even close. 
Leg Extension Supersetted with Leg curls 
3 sets 
Leg Press 
14 platesx8 
16 platesx3 I think 
Straight leg deadlifts 
135x12 
225x10 
275x8 

Thursday, Feb. 8-Chest/tri/front delts 

Bench Press 
285x1 plus one forced 
Incline Bench Press 
235x4 plus 2 forced 
Flat Dumbbell Press 
130x2 plus 1 forced 
95x6 plus 1 forced 
70x7 
70x6 
Incline Dumbbell Presses 
95x1 plus 2 forced 
85x3 plus 2 forced 
Damn, I don't really remember anything else…. 

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Next workout goals:  Well, I'd like to get a few sets in on the bench press, and maybe even go for an incline max or something.  We'll see… if I can hit 260 that would be great, and I'll see how 290 feels on the bench… 
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