Chest + Tris
Finally I got to do chest at my normal gym, so I can have all of the proper equipment rather than my crappy adjustable dumbells and the like. It really helps, because I can really thrash myself in a way that working out at home can’t. First of all, I didn’t do any barbell moves, instead I went straight to Incline DB press (at about 60 degrees), followed by DB flyes with the same incline. Next, to continue with my upper chest, I did reverse grip DB press, which works perfectly with a chest/tri split, due to the involvement of the tris. The last chest move was low cable crossover. This time, each set I raised the notch of the vertically adjustable cables by one each set to give more angles to the finisher. For tris, I went straight to cable pushdowns, and really concentrated on making them work harder than ever, and I must say that I was successful, because I could actually feel each muscle fiber working its hardest. Finally, I finished with DB kickback for only two sets, since my tris were completely done, but I tried certain variations to hit all three tricep head; meaning I started with the standard ones with a neutral grip, but for the second half of the first set I started to twist my wrist to further hit the outer heads, and the second set was done purly with a supinated grip to hit the medial head.
Monday, August 13, 2007
Incline DB press
10×50s
3×8x70s
8×60s
Incline DB flyes
3×12x20s
Reverse grip DB press
12×40s
10×50s
8×50s
Low cable X-over
12×30s
12×25s
12×20s
Tri pushdown
12×85
12×100
10×100 -> 10×60
Tri kickback
2×10x10s
