Chest + Abs
Man, today’s Chest and ab workout was unbelievable! Considering last week where I had a terrible day when I did chest (and did no abs), today made up for that for sure. I felt stronger than usual, I was able to hit my chest with a couple more exercises than usual, and I was able to completely exhaust my abs. I started with bench press, where I changed my warmup sets a bit, and was able to do 2 sets of 4 clean reps with 245, then 4 clean reps with 225, and a nice last set where I did 8 reps with 185 and immediately dropped to 135 to finish with 8 more full reps (as opposed to 7 and 5 reps, with not the greatest form that I did the other week). I moved on to chest dips, where I did considerably more than the last time. Supersetted decline DB press with decline DB flyes (with better weight and more reps). Because I felt like superman, I then did DB pullovers, with lighter weight, but concentrating on focusing on the chest doing the work, instead of the lats. And finished with pec deck flye. Next, for some reason, I was in the mood to give hanging knee raises another shot (last time I tried them, I just ended up swinging and tiring my arms out, didn’t feel anything in the abs) but for some reason, this time I was able to get it right, and I loved it. Did 4 sets of 10 with that, then moved on to do 3 sets of 10 with decline crunches, and finished with 3 sets of 10 regular crunches
Bench press
12×135
6×185
2×4x245
4×225
8×185 -> 8×135
Chest dips
8xBW
7xBw
6xBW
5xBW -> 3xnegatives
Superset
Decline DB press
10×60s
8×60s
10×50s
10×40s
Decline DB flyes
4×10x20s
DB pullover
10×50
12×45
15×40
Pec deck flye
2×15x55
12×55
Hanging knee raises
4×10
Decline crunches
3×10
crunches
3×10
