Brian Westgate’s Journey

Another great workout, my back was good to me.  I did chest, shoulders and triceps today (pushes).  Lots of intensity.

Warm up - treadmill 10 minutes, 6.3mph at 2.0 incline

Inclined dumbell presses - 40lbs@20 to warm up, 65lbs@12, 70@10, 75@8, 80@6 - felt powerful and good.

Flat barbell bench press (smith machine) - 185@12, 195@10, 205@8, 215@6 - almost failed on both the 2nd and 3rd sets, much heavier than last week.  Very intense.

Military press (smith machine) - 45@10 to warm up, 105@12, 110@10, 115@10, 125@7 - much heavier than last week almost failed on my last set.

Skull Crushers superset with narrow grip presses - 90@10 for both for 4 sets.  My last skull crusher on my last set almost came back down again.  This is 10lbs heavier than last week (with an extra set and combined with narrow grip presses)

Triset - Inclined flyes/seated side laterals/pushups - 35@12/20@12/10, 35@12/20@12/9, 35@12/20@12/12 - Total failure on pushups.

I ended the session off with a 10 minute run on the treadmill at 6.0mph and 0 inclined.  Awesome workout.  Creatine before and after the workout.  Great intensity and smashed last weeks numbers.  Awesome! 

This entry was posted on Saturday, January 3rd, 2009 at 5:25 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.