Enjoyed the holiday and now I’m back at it…
While chest and triceps is my favorite gym day, I decided to take Monday off and go play 18 with some friends. It was a nice break from the regular routine. Tuesday I was back at it doing legs and shoulders. From "Jacked-in-MI’s" routine, I replaced regular squats with hack-squats (turns out my gym does have a hack-squat machine). After those, I moved on to the shoulder press doing low weights and working on form, then side raises using 35lbs, then shrugs at 190lbs on each side…
From there I moved back to legs doing a super set of leg extensions and seated leg curls climbing by 10lbs each set starting at 230lbs & 110lbs respectively for four sets (last set down 10lbs). Then I maxed the stack at 315.5lbs on the third set on the calf raises machine. Afterwards I did a couple of sets of sit-ups and called it a day.
On Wednesday I hit back and biceps doing the usual routine. However, after doing the three-sets without rest on the preacher bench I did four sets of concentration curls (3@55lbs, 3@60lbs, 3@65lbs, & 3@50lbs) with only enough rest between sets to write down what I did and get the next weight. The goal behind doing this was to try and shock my biceps by doing something different. After that I move over to the cable cage and did some hanging crunches from the pull-up bar.
Today was back to chest and triceps day. I’m not really sure that I’m really gaining much here so I’ve tried changing things up some. I’m trying to focus on form while doing less weight. So, here’s what I did today…
Bench - 20@135lbs (warm up), 8@225lbs, 5@245lbs, 5@255lbs, 5@265lbs, then 5@245lbs
Decline - 5@245lbs, 5@265lbs, 5@285lbs, 5@305lbs, then 5@245lbs
Pec Deck - 12@137.5lbs, 12@162.5lbs, 12@187.5lbs, 10@212.5lbs, 12@187.5lbs
Then did a superset of the following:
Skull crushers/close grip (25lbs cheater bar) - 12/12@95lbs, 12/12@100lbs, 12/10@105lbs, 12/12@95lbs
Cable-pulley bent-over tricep extensions - 12@160lbs, 12@170lbs, 12@170lbs (mistake, meant to increase weight here), 12@180lbs, 12@170lbs
By that point I was toast. My chest felt tight and my arms were on fire, plus I ran out of time and had to leave for the day. Tomorrow it’s back to legs and shoulders. Can’t wait….
September 10, 2009 at 11:12 am
Looks like you are having some great workouts, I can see why your chest felt tight and arms on fire. Good job.
September 11, 2009 at 6:11 am
Jeff, you are so in the zone with your training, bring on the gains! -Jeff