Cube Week 5 Bodybuilding day 1st June 2013

Foam roll: Lats, back, lower back
Shoulder distractions/dislocation: 2 mins20 reps

Warm up: Band pressdown/Band flyes/Band pull aparts, 15 reps, 2 rounds, no rest

Press
40kg * 10
50 * 10
60 * 5
67.5 * 8 for 3 sets

Bench
40 * 10
60 * 10
80 * 8
100 * 8, 8, 5/2/1
Benches were done with more elbow flare to involve the chest, and as you can see, mad to my virtually nonexistent chest is total shit. I even had to rest pause the last set, like WTF. Now I know how much i've been neglecting my chest. Nvm, acknowledge weakness, acquire strength.

DB incline
30 * 12, 11, 11
Done with a full ROM and slower negatives. Again, emphasizing the chest as the prime mover here. 

Lateral raises
17.5 * 10 for 5 sets
Rest time was 30s. Good burn.

A1: Dips
3 sets of 15
A2: Facepulls
3 sets of 25
A1 and A2 were supersetted. Rest time 1 min.

B1: Machine flyes
3 sets of 15
B2: Machine Rear delts
3 sets of 25
B1 and B2 were supersetted. Rest time was 1 min. Pyramided up the weight.

C1: One arm BB preacher
3 sets of 12 - 15
C2: Tricep push down (straight bar)
3 sets of 15 - 20
C1 and C2 were supersetted. Rest time was 45s. Pyramided up in weight.

D1: One arm hammers
3 sets of 8 - 10
D2: Overhead DB extension
3 sets of 15
D1 and D2 were supersetted. Rest time was 45s. By this point, really just chasing the pump.

E1: Band pressdowns
4 sets of 25
E2: Barbell curls
4 sets of 25
E1 and E2 were supersetted. Rest time was 45s. 

Big thanks to Sam for the program. Kinda lazy to think of what to do for BB day, so decided to just get Sam to think up a template addressing my weak points. Haven't done very much BB stuff in a while and this was refreshing but also rather tiring. Revealed my severe weakness in my chest, but like I said - Acknowledge Weakness, Acquire Strength.

Updates on lower back pain and elbow pain: Still felt the pain when doing presses and benching, but was manageable. Probably a 8.7 out of 10 when pressing, and a 7 out of 10 when benching. Elbow pain occurs in the bottom position of the bench, but it's milder now (7 out of 10). Got some acupuncture and a massage today, so resting tmr and mon before I deadlift on tues.