10 MAY: Horizontal + arms

I suprised myself on bench press. All in all, a good 1st day of quasi 5-3-1.



  1. bench press: 185 x 5; 190 x 5; 195 x 7

  2. Incline DB press*: 50s x 10; 65s x 10, 5

  3. wide-grip pullup ladders**: 1-2-3-1-2-3-1-2-3-1-2-3-1-1

  4. V-grip cable row***: 105 x 12, 12, 11, 10, 9

  5. Arm superset:
    a. cross body hammer curl: 20 x 12/12, 12/12, 12/12 (r/l)
    b. rope grip tricep pushdown: 70 x 12; 80 x 12; 90 x 12

  6. Arm superset:
    a. Spider curls****: 15s x 12/12, 12/12, 11/11, 12/12
    b. Dips: BW x 6, 6, 7, 8

  7. Nautilus curls*****: 70 x 8; 80 x 8; 90 x 6, 6

*Incline dumbbell bench press: I couldn't find 60s anywhere, so I thought I'd go up to y65s since the 50s were unbelievable light-feeling. Next week I'll stick with 55s.


**Wide grip pullup ladders: The gym still has no real place to do pullups or chinups, so I use a square bar on one of the racks. It really tore up my fingers, and my grip kept giving out. Probably a good thing, as regular pullups will be easier the gym gets a real pullup bar that doesn't feel like gripping a cheese grater.


***V-grip cable row: My arms gave out long before my back did. Sometimes I think my body has the torso of an ourangutan, the shoulders, hips and leg of a gorilla, and the arms of a spider monkey. Where are all the photo contracts?!?!?!?!


****Spider curls: The 20s went missing. The living barbies had commandeered all the dumbbells from 30s down to 10s


*****Nautilus curls: Seriously? No freaking barbells and the barbies are using TWO barbell as a barrier to jump over?!?!?! Grab a damn broom! Stick a piece of tape on the ground! WTF!?

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