January 20th 2008. Chest.
So I woke up fairly early today so that I could go to the gym before the NFL playoff games started. I did the elliptical machine for 30 minutes to warm up, I always do intervals on the elliptical. I then did my chest. I started with 4 sets of inclined dumbell chest presses. A warm up set with a pair of 45s, and then a set of 65s, and two sets of 70s. After that I did 4 sets on the pec deck fly machine. I think I did 75, 90, 90, and 105. All sets on all exercises are for 8-12 reps or until failure. After the flys, I did a hammer strength wide chest machine, it felt sort of like decline presses, I have never used this particular hammer machine before. I did two sets with one 45 plate on each side, and two sets with two 45 plates on each side. After that I did a seated upright machine bench press. The one where you are sitting straight up in the chair and pressing directly forward in front of you. I have always liked this machine because I use it to do drop sets on my last set. So I did 90, 120, 150, and then 170 to failure followed immediately by a drop set all the way up the weight stack. So I did my 170 and got about 7 or 8 reps, then with no rest dropped it to 150 and did 3 more reps, then to 130 and got 2 or 3 more, down to 100 for 2 or 3 reps, down to 70 for about 4 reps, and finally down to 40 for 4 or 5 burning reps. I finished off the workout with 3 sets of cable crossovers using 50 pounds on each side. I did some abwork on the lying ab curl thing, and headed home. Now my stupid tv wont work, so I cant watch the game here, and it just started!!! So im off to find somewhere to watch the game. Adios. Oh, and Im rooting for the Chargers, and the Packers!
