officer_koke’s BodyBlog

I have the mind set now I want to break 300 lbs on my bench press. All my training now is leading up to this point. Decided to do chest since I had spotters in the gym today and tomorrow I most likely won’t. Went heavy again to see what I can do.

Bench press - 135 lbs 10 reps, 225 lbs 3 sets 10 reps, 250 lbs 6 reps, 275 lbs (negatives 4 inches) 4 reps, 205 lbs 10 reps, 185 lbs 10 reps, 135 lbs 15 reps

Incline cable flyes - 3 sets 25 lbs per arm 12 reps

Machine press (upper chest) - 45 lbs per arm 3 sets 12 reps

Front DB raises - 25 lbs per arm 3 sets 8 reps

Side DB raises - 15 lbs per arm 3 sets 8 reps

Lying rear DB raise - 12 lbs 3 sets per arm 8 reps

1 hour and 40 minutes given or take for talking and recouping between the heavy bench press. Impressed with my progress and hope to keep going with my bench high and higher the safe way. Big protein shake and then relax the rest of the day. Tomorrow is abs, legs and biceps and sunday might be a hiking day instead of lifting.

This entry was posted on Friday, September 18th, 2009 at 10:59 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.