Exercise Log 2.23.14 (Chest Day, No Cardio)

Okay quick recap of chest day. This one is mostly for the books just trying to keep it logged, so keeping the verbatim short. It was chest day.

Flat Bench Press: 1. 5 @ 135lbs. 2. 5 @ 145lbs. 3. 5 @ 155lbs. 4. 2 @ 165lbs (this was two reps in a row on my previous 1-rep max, so I felt good about this). 5. 5 @ 155lbs. 6. 5 @ 145lbs. 7. 5 @ 155lbs.

Inclined Dumbbell Flys: 4 sets of 8 reps @ 30lbs.

Declined Dumbbell Flys: 4 sets of 8 reps @ 30lbs.

Cable Flys (Low/Mid/Upwards): 1 set of 10 reps each (one set low bringing the arms down to my waist level, one set middle just a standard fly then one set of flys going downward bringing the arms up to chest level) @ 15lbs (each arm). Using light weight since this is a cable machine I feel free standing cable machines can recruit too many outside muscle groups if you use too much weight. Set 2 was 10 each again @ 17.5lbs (each arm). Set 3 again 10/10/10 @ 20lbs. Form began to degrade on the final set.

Reverse Fly Machine: My shoulders were sore and strained after these, for some reason. 4 sets of 10 reps @ 105lbs.

Chest-Focused Dips: Traditional tricep dips done leaning upper body forward to focus more driving forward to pecs, away from triceps. 4 sets of 8 reps.

That was it, it was a short but productive day. My shoulders felt worn, it prompted me to take an extra day off from working out two days later and get a nice long massage and stretching session in, but sometimes it’s good to have workouts that require a little extra rest after.