August 3rd-6th Progress is showing.

Here's another post...I can feel the progress at this point, my reps are increasing and my weights are increasing, this is a danger point however, since on the 4th I pushed the weight up a little too much on bench and ended up having to skip the 5th, since my shoulder was sore...lesson learned for the 42 year old lifter...progress slower, don't get cocky.

3 August 

Kung Fu - hour long class, almost not enough but if it's an off-day at the gym, no issue.

4 August 

Chest Day

Cardio  1.11 miles elliptical 15 minutes 139 avg pulse, maxed at 154.

Chin/Dip Assist (doing assisted dips/chinups until I can do them full weight)
6 @ 201# 
6 @ 221# 
18 burst reps @ 160# (10 narrow/8 wide grip)
8 reps @ 200# (wide grip)
8 reps @ 200# (narrow grip)
8 burst reps @ 130# (wide grip)+6 burst reps @ 130# (narrow grip)
*This is where I went wrong...I was too amped, I did TOO much TOO soon. I'm lucky it only took me down for a day.
Pec Fly nautilus machine
16 reps @ 130#
14 reps @ 160#
6 reps @ 205#
20 reps @ 115# to failure
20 reps @ 85# burst

Pec Fly nautilus machine
16 reps @ 130#
14 reps @ 160#
6 reps @ 205#
20 reps @ 115# to failure
20 reps @ 85# burst

Biceps
Dumbbell curls (seated)
20 reps,  (10 each side) 25# bells horizontal
24 reps,  (12 each side) 25# bells vertical
24 reps,  (12 each side) 25# bells horizontal speed

Fly Curls Matrix Machine
Biceps
Dumbbell curls (seated)
20 reps,  (10 each side) 25# bells horizontal
24 reps,  (12 each side) 25# bells vertical
24 reps,  (12 each side) 25# bells horizontal speed
Fly Curls Matrix Machine
Fly Curls Matrix Machine
22.5# each side 10 reps
Preacher Curls
Curl bar 25#
+20#
3 sets; 16/12/12
Abs
leg lifts
1 @ 15 reps
2 @ 12 reps
Abs
leg lifts
1 @ 15 reps
2 @ 12 reps

Chins 

6 @ 50# assist

3 @ 50# assist/3@60# (remember I weigh around 225#, so that's Chin ups of like 165#)

4 @ 60# assist

Dips

10 @ 60# assist

10 @ 50# assist

8 @ 55# assist (to failure)

Supine Bench 

20 reps @ 110# (wide grip)

10 reps @ 131# burst to failure

split benchpress machine 

20 burst reps @ 110# (10 wide/10 narrow grip)

August 5th

Out due to pushing too hard the previous day...lesson learned.

August 6th

Cardio 20 minutes on the Circuit training area. . Got my heart rate to around 132.

This is really a core building exercise, and less of a bicep exercise, working biceps, pecs, abs, traps and deltoids
22.5# each side 12 reps
27.5# each side 6 reps
17.5# each side 10 reps
17.5# each side 20 reps


Dead Hanging leg lifts 6

Obliques
25# disks 30 reps
25# disks 40 reps
45# disks 20 reps