My BodyBlog

Change of plans - my pecs and tris are so sore from Sunday’s chest workout that I don’t see how it’s possible for me to include shoulders with tonight’s workout and do them justice.  Just doing the motion of an overhead press sends fresh ‘waves’ of soreness through my front delts and arms - I’ll delay shoulders and try them with my arms workout later this week.  So tonight will be a back workout, I’ll include traps work and get some cardio in too.  The DOMS I experienced after Sunday’s chest workout were different than what I usually get - they started faster, they seem like they are more wide-spread and they are - how can I describe it - somehow ‘deeper’ or more intense.  A feeling unlike anything I’ve had before.  A very satisfying feeling.

What was the difference?  A few things I can think of.  I did decline press using the Smith Machine, which I found much harder to push the weight than with a free barbell.  I did flat bench press with a good spotter who pushed me to give maximum effort on couple of heavy sets even though chest was fatigued by the Smith decline sets.  I did two sets of 10 dips, the most reps I’ve ever done with good form to hit pecs.  Dips are a recent addition to my arsenal, and if this is how they make me feel I’ll be sticking with them!  I also did a couple of tri-sets with dumbbells, chest was very tired by this point and it was a tremendous effort to get in the 12-15 rep range.  That chest workout was the highest quality and greatest impact chest workout I’ve ever done.  How I feel today is my proof.  The 3-S approach has made me a believer - quality of sets beats quantity of sets every time.

This entry was posted on Tuesday, October 27th, 2009 at 11:38 am 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.