Exercise Log 1.4.14 (Chest & Shoulder Day, No Cardio)

Quick log for chest/shoulder day. Going to keep this short.

Declined Bench: Warmups) 2 sets 10 reps bare bar, 1 set 3 reps @ 95lbs. Sets 1-5) 5 reps @ 115lbs.

Inclined Bench: Warmups) 2 sets 10 reps bare bar, 1 set 3 reps @ 95lbs. Set 1) 4 reps @ 135lbs (failed on the 5th rep for some reason). Set 2) 5 reps @ 125lbs. Set 3) 4 reps @ 125lbs (failed on the 5th rep again, hrmph). Sets 4 & 5) 5 reps @ 115lbs.

Next up was the flat bench press. I am working hard to revise my form, so I had a lot of failure. I am however becoming much more adept at failing my presses, roll of shame into a deadlift hold into reracking the barbell. In fact I did this like 7 times! My goal here was to work on my form, and press hard weights… doing less sets under the 135lbs mark.

Flat Bench Press: Warmups) 10 reps @ bare bar, 8 reps @ 95lbs. Set 1) 1 rep @ 145bs (immediately failed after this for some reason, maybe just was set up badly). Set 2) 5 reps @ 135lbs. Set 3) 5 reps @ 145lbs (failed 3-4 times). Set 4) 1 rep @ 155lbs (good form, failed 3 times after trying for a second rep) Set 5) 5 reps @ 135lbs. Sets 6 & 7) 8 reps @ 125lbs.

One Armed Cable Pushdowns: Warmup) 10 reps @ 50lbs. Set 1) 8 reps @ 90lbs. Set 2) 6 reps @ 110lbs. Set 3) 6 reps @ 130lbs. Set 4) 4 reps @ 150lbs.

Seated Cable Flys: Warmups) 10 reps @ 35lbs. Sets 1 & 2) 6 reps @ 60lbs. Set 3) 4 reps @ 70lbs. Sets 4 & 5) 8 reps @ 45lbs.

Rear Delt Fly Machine: Warmups) 8 reps @ 75lbs. Sets 2-5) 6 reps at incrementing weight (90-135lbs). Set 7) 16 reps @ 60lbs.

Shoulder Flys: 4 sets of 8 reps @ 35lbs.

Innies & Outties superset with Pushups (12 reps) for 4 sets.