{"id":4712,"date":"2012-07-06T18:36:05","date_gmt":"2012-07-07T01:36:05","guid":{"rendered":"http:\/\/paulgalenetwork.com\/home\/?p=4712"},"modified":"2012-07-06T18:36:05","modified_gmt":"2012-07-07T01:36:05","slug":"on-the-eve-of-my-birthday-340lb-max-bench-press-60lb-bicep-curls-120lb-trap-lifts-dips-core-routine-305lb-pec-fly-and-350lb-lat-pulldown","status":"publish","type":"post","link":"http:\/\/paulgalenetwork.com\/home\/2012\/07\/06\/on-the-eve-of-my-birthday-340lb-max-bench-press-60lb-bicep-curls-120lb-trap-lifts-dips-core-routine-305lb-pec-fly-and-350lb-lat-pulldown\/","title":{"rendered":"On the eve of my birthday: 340lb max bench press, 60lb bicep curls, 120lb trap lifts, dips, core routine, 305lb pec fly, and 350lb lat pulldown."},"content":{"rendered":"<p>Tomorrow is my 29th birthday, so I thought that on the last full day that I&#8217;ll be 28 years old, why not record myself for a little bit while at the gym working out.  Here&#8217;s a sample of what I did today.<\/p>\n<p><iframe loading=\"lazy\" width=\"425\" height=\"344\" src=\"http:\/\/www.youtube.com\/embed\/-12rDJZ952I\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\nThis was filmed today, one day before my 29th birthday.  My goal before July 7th this year was to bench press 340 pounds, while weighing in at 154 pounds, so I can achieve my goal of benching over 220% of my body weight.  I warmed up with a few sets prior to the recording of this video (of progressively heavier weights) and then got in 5 presses with a smaller range of motion with my target of 340 pounds.  After a few minutes of rest, I got one final parallel bench press with the same amount of weight.<\/p>\n<p><iframe loading=\"lazy\" width=\"425\" height=\"344\" src=\"http:\/\/www.youtube.com\/embed\/q83USRVNtxQ\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\nAfter I completed my bench press max, I wanted to see what I can do with decent dumbbell weight, so I bicep curled 60lbs per arm, and did 12 alternating reps.  Following that, I did 4 reps of trap lifts, at 120 pounds.<\/p>\n<p><iframe loading=\"lazy\" width=\"425\" height=\"344\" src=\"http:\/\/www.youtube.com\/embed\/jW5LIoGr9r0\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\nIn this video, after I finished my bicep and trap routine, I went ahead and demonstrated a part of my core workout and some of the dips that I do to work out my triceps.<\/p>\n<p><iframe loading=\"lazy\" width=\"425\" height=\"344\" src=\"http:\/\/www.youtube.com\/embed\/BMQaAzk8wQo\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\nAfter I finished up my core and dip routine, I hopped on the pec fly machine and worked out with the maximum amount of weight that the machine has: 305 pounds, 8 reps.  This isn&#8217;t a full video of my pec fly workout, but rather just one set.<\/p>\n<p><iframe loading=\"lazy\" width=\"425\" height=\"344\" src=\"http:\/\/www.youtube.com\/embed\/S-xYWO_I5sI\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\nFollowing my pec fly workout, I loaded up the lat pulldown machine with the maximum weight of 305 pounds that it goes up to and put on another 45, totaling 350 pounds.  I have done 400 pounds on this very machine before, by sticking on another 45lb plate and a 5lb bar up top, but it wrecked the machine.  Here are the 8 reps that I did get in, this time with this weight.<\/p>\n<p>Thank you for your time and feedback in advance.  I hope you all have a good weekend!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tomorrow is my 29th birthday, so I thought that on the last full day that I&#8217;ll be 28 years old, why not record myself for a little bit while at the gym working out. Here&#8217;s a sample of what I did today. This was filmed today, one day before my 29th birthday. My goal before [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[164],"tags":[],"_links":{"self":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts\/4712"}],"collection":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/comments?post=4712"}],"version-history":[{"count":1,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts\/4712\/revisions"}],"predecessor-version":[{"id":4713,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts\/4712\/revisions\/4713"}],"wp:attachment":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/media?parent=4712"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/categories?post=4712"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/tags?post=4712"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}