National Chest Day
Today is National Chest Day, so like almost everyone else out there, I trained Chest. I put a picture of Arnold up, because when I’m training chest, I can’t think of a better model to strive for then this. I started out today doing dumbell incline presses; after warming up, I grabbed a pair of 100’s and got 9 reps, which was a PR (could have done more probably with a spotter). Then I threw those away and grabbed 105’s and got 6/5/4, which was also a PR (105’s x 6).
After the DB Incline Presses, I loved to Flat DB presses, still with 105’s, and got 7/6/5/4, which was pretty good after being fatigued from the Inclines. Then I moved to do some weighted dips (why?)…’because they’re old-school and bad-ass. WIth 90 from the belt, I did 4 sets, 8 reps was the best set, and I also I did a drop-set for the last set.
Now I moved onto DB Fly’s with 60’s at 45/30/15 and 15 degrees, respectively, I got 10-6 reps for the 4 sets. I usually don’t do cable cross-overs of pec-deck fly’s because I really don’t think I need that detail this early on in my career (as opposed to simply acquiring mass), but today I went away from that thinking and did Cable Crossovers–4 sets, 30-40lbs. getting a very nice contraction on each rep.
Then I jumped on the Elliptical for 40 min. at 80-90%. I love it how people jump on a machine next to you on start pounding away as fast as they can just to try and show you up. I run alot, so the elliptical is a cake-walk for me–I watch these people come to machines directly next to me (even when there are several other open machines) and try to outwork me, it’s pretty funny to watch–because afte 5-10 min. I’m still going at 90% and they left the machine (disgraced and embarrassed). I don’t know why people do this, I mean you can tell who they are because they jump on a machine close to you (without a proper warm-up) and start going as fast as they can and burn-out.
After a that session of cardio, I headed home. I thought this was an excellent chest workout–next week I feel like I can PR on DB Incline’s again, maybe 7-10 reps with 105’s, and if I get that, I might move up to 110’s…It’s all part of the plan..
Well I hope y’all had a great weekend, I’m looking forward to some Monday Night Football tonight…
Happy Lifting
November 9, 2009 at 12:31 pm
I did not no that it was National chest day, but that is what I worked. Sounds like you had a great workout!! I just hope you had a post workout drink or protein shake before cardio. I always make sure that I feed those muscles as soon as possible. Doing 40 min of cardio is great as long as you had fed those pecs!! Also congrats on the personal best !! Keep up the hard work!