The obvious thing I see is that you're doing warmups for tricep pulldowns. You shouldn't be starting a workout with tricep pulldowns to begin with. Just to state the obvious, you shouldn't be warming up the same muscle group or movement twice. If you warmup for bench and then do tri presses as your next exercise, you don't need to warmup for the tri presses. You've already done a sufficient warmup by doing bench.
Quote:
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Originally Posted by inmate
After reading the warm up sticky:
Triceps pulldown
40lbs x 15 x1
50lbs x 6 x1
70lbs x 2-3 x1
85lbs x 12 x 2
95lbs x 8 x1 to failure
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A proper warmup would be:
---x5x2
---x3x2
---x3
---x3
---x3
---x1
---x1
---x1
--- is the weight.
Training to failure consistently is not very good for you imo. Failure accumulates more fatigue (via hammering away at your cns) and leads to overtraining, if done consistently. Its especially important since fatigue will limit how much you can load on the bar. You can come close to failure, but you shouldn't be failing. They seem similar but there is a world of difference between the two. There is an article on the site written by Madcow and he touches on failure and rate coding and all that fun stuff.
Like Ross said, the pump and a feeling of fatigue are not necessarily good indicators of an effective workout. You could bench 50lbs 20 times and feel pumped and fatigued or you could bench 160lbs twice and feel nothing, and I'd say that the 160x2 was much more beneficial.