Exercise Log 1.13.14 (Chest Day, No Cardio)

Quick log for yesterday’s chest day. This log will be short as the timeframe to get my chest workout done was limited (basically an hour). That’s okay though… I’m trying to make my workouts hard and shorter, I think workouts like these will hit my natural growth sweet spot better than the longer workouts I’ve been doing. We’ll see though I’ll vary it as much as I can.

Chest day is shoulder day too, but didn’t have a ton of time to hit shoulders so skipped the full shoulder routine. Will probably do some shoulder work on developmental day on days like this when I miss stuff.

Inclined Bench: Warmups) 2 sets of 5 reps on the bare bar, 3 reps @ 95lbs. Sets 1-4) 5 reps @ 115lbs.

Flat Bench Press: Warmups) 2 sets of 5 reps on the bare bar, 3 reps @ 95lbs. Sets 1 & 2) 5 reps @ 135lbs. Set 3) 5 reps @ 145lbs. Set 4) 1 rep @ 155lbs (failed a second rep twice). Set 5) 5 reps @ 135lbs. Set 6) 8 reps @ 125lbs.

Dumbbell Chest Press: These were sets to failure with 50lb dumbbells (kind of light so I could do a little more volume). Set 1) 12 reps. Set 2) 8 reps (think I had a bit poor setup here or something). Set 3) 10 reps. Set 4) 10 reps. Set 5) 8 reps. Set 6) 5 reps (failed).

Underhanded Cable Flys: Set 1) 12 reps @ 15lbs. Set 2) 10 reps @ 20lbs. Set 3) 6 reps @ 25lbs (bad form, suspension machines tend to make it hard to not invoke other muscle groups when you do a motion like this if you go even slightly too much weight, so I stepped back too much biceps on these). Sets 4 & 5) 12 reps @ 15lbs (these sets felt much more focused on my chest than the previous two).