Please note: The only excercise i really went up during my sets was the bench w/ dumbells. The rest were just for a pump, and to get blood flowing. This was my first real “chest” workout in months.

Bench: - Tried decline, but felt pain

Bench w/ Dumbells:
40lbs x 10 - started light, wanted to make sure there was no pain.
50lbs x 10
60lbs x 10
70lbs x 10

Pull Overs w/ Dumbell
60x 10 reps @ 4 sets

Face Pulls on Cable Machine /Superset Tricep Pushdowns
110 lbs x 10 Reps - FACE PULLS
110 lbs x 10 Reps - Tricep Pushdowns
110 lbs x 10 Reps - FACE PULLS
110 lbs x 10 Reps - Tricep Pushdowns
110 lbs x 10 Reps - FACE PULLS
110 lbs x 10 Reps - Tricep Pushdowns
110 lbs x 10 Reps - FACE PULLS
110 lbs x 10 Reps - Tricep Pushdowns

Pull Downs (machine)
150lbs x 10 @ 4 sets

Seated Rows:
120 x 10 @ 4 sets

Back Machine: (Imitates a row - for upper back/lats/biceps)
90lbs each arm individually @ 3 sets

AFTER I DID MY CHEST I WORKED ABS:
Decline situp w/ 60lb dumbell on chest, trying to keep the dumbell as high as possible.

60lbs x 10 reps @ 4 sets

Decline Situps w/ 45lb Plate on Chest (with the plate ’standing’ on my chest, not flat, i do decline situps and hold for 5seconds on the bottom)
45lbs x 5 w/ 5second holds on bottom
45lbs x 5 w/ 5second holds on bottom
45lbs x 10 w/ 5second holds (5seconds prob turned into 4 later in set)
45lbs x 10 w/ 5second holds (5seconds prob turned into 4 later in set)

Kneeling Cable Crunches w/ Robe above head
160×10
170×10
180×10
190×10

My abs are feeling it. I got a weak core from taking off thats why i NEED ab work.

Technorati Tags: , , , , ,

Powered by ScribeFire.