Island Strength's Workout Log

[Island Strength]

9-8-06

Dumbell Bench Press
After warm-up: 90x5, 80x10, 70x10

Face Pulls: 4 Sets of 12

Rope Push-downs: 4 Sets of 12

Skipped my usual Friday pull-ups as they kind of irritate
my sore right elbow.

One of my graduated seniors is leaving the island "for good" in a week or so. Sean worked up to 15 reps with 50s and 6 reps on the 60s on DB Bench Press. Skinny little kid not so skinny any more.

9-9-06

SL Deadlifts: 170 x 10 3 Sets (Starting a percentage buildup)

Trap Tunnel Of Terror: Two flat benches side-by-side with three sets of dumbells lined up end to end. Starting with the lightest pair, working up to the heavy end and back to the original bells gives you 5 sets done w/o pause. 15 reps each. Maybe TTT is a bit dramatic but high-school students think it's cool and it is. "Big traps are cool"

9-11-06

3 Board Press
After warm-up: 275 real easy, miss 305, 265x4, Close-grip 225 x 7.

Close-grip pulldowns: 140x10, 150x8, 160x6, 190x4

Elbows-flared tricep extension:50x12, 45x12, 40x12

DB Military Press: 40x6, 45x4, 50x4

[CinnamonGirl]

OK . . . all sorts of funny thoughts are going through my head. Please explain, what are face pulls?

[Island Strength]

Strange exercise name. One of the many westside barbell special exercises.

Think of a lat pulldown with a tricep-pushdown rope. Lean back slightly w/o using your bwt to help pull, just get a bit of an angle. Now pull the center of the rope toward your face. Very good upper-back /rear delt movement.

[Tom]

Face pulls:

http://asp.elitefts.com/qa/default.asp?qid=13319&tid=104

elitefts.com has a pretty large index of weird Westside exercises on their site.