Exercise Log 11.22.13 (Chest Day, No Cardio)

Quick log of today’s chest & shoulder workout, skipped doing the usual cardio after. After warmups I got straight into the bench press, did declined for 3 sets with 2 drop sets, then inclined for 3 sets and 1 drop set (wasn’t feeling good on the inclined bench for some reason). Weight levels were fairly normal just focused on form and intensity. I couldn’t do the flat bench press after these because they were all in use, so went to dumbbell chest presses from the floor for 4 sets.

After this I got back to the flat bench press and although I felt good, I didn’t hit any new peaks. On set 3 I tried a standard 135lbs, and failed on the 8th rep, so dropped into three drop sets (one drop set at a light weight then a last drop set at a super light weight) instead of trying to match or beat my previous press of 145lbs… the drop sets really added a great burn. After this I did some dumbbell flys, then some suspension rope exercises. I learned the suspension rope chest exercises from Scott Herman’s channel in the linked video…

Skip to 8:16 to see the cable flys and presses mentioned

I liked these as a finishing exercise and then did a set of the bent over single arm cable presses he showed in the video (I affectionately refer to these and toddler punches, pretending that a small child was in front of me as I pressed the cable down and my goal was to knock him in the head… not sure why but it worked) for 4 sets then went with a superset of the middle cable chest fly and a lower chest fly bringing the rope down towards my waist inward, reps of 10 at a modest weight, 4 sets.

My shoulder workout is very similar to this workout Scott Herman also has on his channel, purely a coincidence though I made my shoulder workout plan before seeing these videos honestly these exercises are just logical for a shoulder workout plan…

A great shoulder workout routine

So what I did was similar, dumbbell military presses (4 sets), dumbbell lateral raises superset with dumbbell front raises (4 sets, this video helped me on my form), I did overhead barbell trap shrugs instead of standard ones and felt they were better, I highly suggest these for trap development you don’t even have to go heavy on the weight, overhead though you feel the contraction so much better than just doing the belligerently heavy standard shrugs…

One of the best kept trap secrets

Then I wrapped up with reverse flys on the lateral fly machine (4 sets, moderate weight) and of course innies & outties superset with push-ups (10 reps each motion, 3 sets).

Pretty good day I think and productive, also gave me an excuse to link some videos. I will probably have a very inactive fitness week next week so I will (probably) be sparing you a lot of these logs but we’ll see, I somehow managed to sneak in workouts here and there when possible so we’ll see how I do next week!