Exercise Log 3.30.14 (Chest Day, No Cardio – Deload Cycle)

Just laying down the law about chest day, the final day of my deload cycle. So far my deload accomplished a lot. It helped me recover my body, speaking a couple days after it’s over now I feel real good, capable of carrying through to my vacation. Plus it taught me a lot about form, technique and application of intensity. I realize after my deload cycle that I can truly get an intense workout at a mere fraction of the weight (60% of my one rep max in some cases) than what I’m used to.

Chest day is a day I’m wary of with the soreness lingering in my shoulders, while the shoulder did get sore, it recovered fast – much faster than previous weeks (I’m typing this up and my shoulder almost feels 100%) and my focus on my chest is really good as my chest is still very, very sore right now two days later.

Alright, I’d love to actually detail my feedback on the deload cycle, but I might save that for another time. Gotta record this log for the books.

Flat Bench Press: 6 sets of 5 reps @ 135lbs. Focus on good form.

Declined Bench Press: 4 sets of 8 reps @ 115lbs.

Inclined Dumbbell Bench Press: Like last chest day, I did these to lessen aggrevation on the shoulder. It worked well. 4 sets of 10 reps @ 35lbs.

Dumbbell Hip Press / Dumbbell Chest Press: 3 sets of 10 reps each exercise @ 40lbs. This is a great superset for chest day that I really feel adds a ton to the chest workout, I will be doing this more often but perhaps do a heavier weight/lower rep set soon.

Seated Cable Chest Fly: 3 sets of 10 reps @ 40lbs.

Dumbbell Chest Flys: Set 1 & 2) 6 reps @ 35lbs. Set 3) 5 reps @ 35lbs (failed the 6th). This is a good indicator that my chest was essentially done working today, so swapped to shoulders.

Dumbbell Shoulder Flys / Dumbbell Military Presses: I like dumbbell military presses more than curl bar military presses. 3 sets of 8 reps @ 30lbs.

Side Raises: 3 sets of 10 reps @ 15lbs. Since this is light I focus a lot on form and maintaining good form. This is a great exercise for the shoulders all it takes is a sleeveless shirt and a mirror to see just how well it contracts all the shoulder muscles, particularly that top part of the shoulder that adds depth to the muscle. Great exercise, even with the light weight.

That’s the end of my deload cycle, had fun!