I’m BAAAAAAACK
Finally, I was back back in the gym on monday after a crappy week off. I didn’t do any cardio, or anything much except eat while I was off last week, but I managed not to gain too much weight (visibly, although the scale disagrees, but who cares about the scale, if I look the same, then it’s all good) Anyways, I think I’m gonna ease off on the cutting crap, since it’s not exactly my thing, or working well with me, maybe next year I’ll do better.
I started off the week with chest and abs as usual, but completely redesigned, as will the rest of the following workouts. I went back to the flat bench, luckily with not much, if any, drop in strength there. Actually there was probably improvement, because probably since it was the first time back at that exercise, I might have been sluggish, we’ll see next monday. I was still using 245 lbs, did two sets of 4, but the second set of it I also did two negative reps as well. I then dropped to 225 for 4, and my last set was with 185 for 7 where I immediately dropped to 135 to do 5 explosive reps. Next I went to do dips, which are especially hard after your chest is thoroughly thrashed. But I would do as much as I could fully, and then would do negatives, where I jump up and slowly lower myself down. Next I did decline DB press supersetted with decline DB flyes. Finished off my chest with the chest press machine for sets of 15. Proceeded to do weighted decline crunches, where I’d hold a 35 lb plate for 10 reps, drop it and do 5 more BW reps. Finished with DB decline russian twist.
Bench press
2×12x135
4×245
4×245 -> (2 negatives) x 245
4×225
7×185 -> (drop) 5×135
Dips
6xBW -> 4xBW
4xBW -> 4xBW
4xBW -> 4xBW
Superset
Decline DB press
12×50s
10×50s
8×50s
Decline DB flyes
12×20s
2×10x20s
Chest press machine
15×115
15×100
15×85
Decline crunches
3 x (10 w/ 35 lb plate -> 5xBW)
Decline Russian twist
3 x (10 w/ 15 lb DB)
Couldn’t go to the gym today (tuesday) but didn’t bother me, my triceps were too sore from that chest day.
