Thread: My training log

So this is my training log. My goal is to get big and strong and not injure myself. Simple enough, yes?

START TIME: 1:59
END TIME: 2:50
Total Training Time: 51 minutes

1. Incline DB Press
Warm-ups
55 x 12
75 x 8
95 x 5
Work sets
115 x 6
115 x 6
115 x 6

2. Decline Bench Press - various hand spacing
Work sets
225 x 8 (thumbs extended to smooth)
225 x 8 (pinkies on outer ring)
225 x 8 (ring fingers on outer ring)

3a. Slow-mo pullups of various grips
bodyweight x 7+1 (BTN)
bodyweight x 7+2 (wide front)
bodyweight x 8 (parallel grip)
---ALTERNATED WITH---
3b. V-bar dips (facing outward)
bodyweight x 10
bodyweight x 10
bodyweight x 10

4a. 1-arm leaning DB laterals
30 x 15/15
30 x 15/15
30 x 12/12
---ALTERNATED WITH---
4b. NS Situps
25 x 6
25 x 6
25 x 6

Commentary
Overall, decent workout.

*DB presses felt solid, I have some room for growth on these, but that was the idea. Shoulder felt a bit tweeky at first, but it was fine by the work sets.
*Decline benches felt great. Paused each rep on chest. I'm not real concerned with the weight on these as I am doing them after the "heavy" exercise. I may stick with 2 pies until I can get 12 after the DB presses. I widened my grip with each set, working on the last set with my ring fingers on the outer ring of a standard Olympic bar. I'd eventually like to bench with my middle finger on the outer ring, but I haven't been able to do that since my shoulder surgery, so I'm not counting on it.
*The pullup/dip superset is a pump thing. I'm not really worried about weight on this one either, I just try to maintain continuous tension on the muscles. *Dips I go deep and slow-mo style. This used to be a specialty of mine, but as I mentioned earlier, shoulder surgery can force a few changes to your workout style. By the 3rd set my triceps began to get hit pretty hard, so my pecs must've gotten very fatigued, so this is good. The pullups were also done obnoxiously strict, trying to maintain tension on the lats all the way up and down to a full dead hang/stretch.
*Finished off with DB laterals performed 1 arm at a time. I hold onto the DB with one arm, grab onto my squat rack with the other arm, and lean away from the squat rack, then I perform the laterals with very little swing.
*NS situps are performed on a slant board with weight held across the chest. You lower from the upper position to a position where your upper body is parallel to the ground. You hold this position and flex your abs hard for a 5-count, then return to the 'up' position. Pretty brutal, although to be honest, the superset had me sucking wind, and I think I may have shortchanged my abs due to me huffing and puffing.

Tomorrow is lower body with a quad emphasis. "Heavier" front squats, higher rep back squats (including a widowmaker), lunges, GHRs and reverse hypers plus some more abs. Yee-haw!