Exercise Log 1.20.14 (Chest Day, No Cardio)

Sunday was a rest day, the deadlifts really took the wind out of me, so I needed a day to relax and grow. Like last time, chest day was a little under a time constraint due to wanting to hit up yoga class afterwards. I felt like I did a good job, but you can be the judge of that! (as mentioned before I’m no longer listing my warmup sets, so assume I 1-3 rounds of warmups in the first few major exercises before the listed working sets)

Flat Bench Press: Set 1) 5 reps @ 135lbs. Set 2) 5 reps @ 135lbs. Set 3) 5 reps @ 145lbs. Set 4) 2 reps @ 155lbs. Failed 165lbs twice after this, but got real close I think on the first rep. A little more work and I’ll be able to rep it! Set 5) 5 reps @ 135lbs (no stopping this set). Set 6) 5 reps @ 135lbs (slower, was winding down). Set 7) 10 reps @ 125lbs.

Declined Bench Press: Sets 1-4) 8 reps @ 115lbs.

Inclined Bench Press: Sets 1-4) 8 reps @ 95lbs. I felt like I did poorly on this press because my upper pecs were tired from the initial flat bench pressing.

Cable Chest Press: Set 1) 10 @ 120lbs. Set 2) 10 reps @ 140lbs. Set 3) 10 reps @ 160lbs. Set 4) 10 reps @ 180lbs. Set 5) 12 reps @ 180lbs. This is new to me so I’m not sure I did it right. I wanted to link a video to this type of chest press, I couldn’t find it, to describe it I took the bar on the rope and leaned over it and pushed it downward in a pressing pattern but towards the ground. I didn’t quite know the best place to put my head. I’ll keep an eye out for a video sometime to see if I can figure out the proper form for this, I know I’ve seen videos of people doing it.

Push-ups: 5 sets of 10 reps. By this time I was completely shot, even my handwriting on my notepad was shook up. So chest was done!

Yoga class was a good hour and 15 minutes of different poses, we did some wall poses which were good ones to do at home on days I decide to do inside stretching. Plus I feel it always pays to have a day to focus on breathing… breathing can be very important for weight lifting. No time for cardio though, again.