today was chest day, the second chest day of the week... i work chest twice a week because its been a trouble spot for me, when i lost all of my weight i lost a lot of size and strength in my chest... which ive mostly got back in the last year of bulking, but in order to keep the size while i diet down i want to keep hittin chest hard to maintain the size... so i go twice a week, first day not as intense as the second so i dont over train... and the goal for the chest is width just like back... im not so much worried about strength as i am size, so every set i do on the bench i aim for 6- 8 reps, even when i go heavy...
today i started with cardio warm up, then the pec deck flye machine for chest warm ups, 3 sets of 15 with a medium weight to start the blood flow and get the muscle ready for the bench press... i then moved to the flat bench, and did one warm up set of 10 reps with 135 lbs, then i went up to 215 for 2 more sets of 8 reps, then added 30 pounds for 2 more sets of 6... then pulled the 30 off for final set of 8 reps, keep in mind when guys bench 300 or more pounds they rarely go over 3 or 4 reps, sometimes not that many... then i moved on to the incline bench and did the same...after inclines i did 6 sets of incline dumbbell flyes, and topped the workout off with 6 sets of cable crossovers... for a total of 27 sets... not a bad day at the office, told ya old school, nothin special just blood and sweat... no tears, cause when you cry you get sympathy, when you sweat you get results... (dont even try to steal that lol)
friday im gonna do cardio and arms... im gonna put a little extra focus on forearms tomorrow, havent hit them hard for awhile...
ill go ahead and cut it short tonight, i have a job interview tomorrow after i leave the gym, need the sleep... wish me luck...
No comments:
Post a Comment