Wednesday Chest and Tri Workout
Along with the weight (all fat I hope!) I have lost (down to 182#) I have lost a little strength as well (damn it!) and was having a very hard time getting set of 5 on my 205 bench press even with sloppy form so I back it off to 195 and was able to use good form and was able to hit sets of 6 again. So here is the workout:
Flat Bench: 1X12X155, 1X8X175, 2X5X205, 3X6X195, 1X12X155. Incline Bench: 1X10X115, 5X8X135, 1X6X135 (that was all I had left in me! LOL!) Cable Flys: 4X12X110 (God I love these!) Dip Machine: 1X12X90, 5X12X115. Tri Push Downs on Cybex: 1X12X#4, 4X10X#5.
That’s it! Later my friends!
June 12, 2008 at 11:36 am
EXCELLENT workout ,
something to think about .
close grip bench press (alone on a smith machine ) or whatever yuo can use at the moment )
grip the bar with thumbs touching each other , then slide hand out evenly .so u can barely put 2 fists between them or however yuo want to set it up .
alone try this - 7 secs negative .
5 secs positive - 5 reps
with buddy use a barbell
option 2 -
cable tricep pushdowns REVERSED
EZ bar to help wrist maintain comfort,
use a grip about 2 inches outside yuor natural elbow width.
DONT grip the bar with all yuor might
LIGHTEN up the weight and do sets of 7 reps,
hope u have a great weeken if i dont come back ,
peaceeeeeeeeeeeeeeeeee
June 13, 2008 at 5:45 am
Nice workout bro! I wonder if you need to up your protien that might help you with your strength issues…just a thought…
June 13, 2008 at 4:09 pm
maybe upping the protein and the pre workout carbs might help with the energy/strength levels. make sure that you are always pinching the shoulder blades together on bench to make sure that you are pressing with the chest and not with the arms.