TRAINING:
Last night's session was Chest, Shoulders, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Incline DB Press:
Rep goal was 10.
Set 1 =90x10
Set 2 =90x11
Set 3 =90x10 (Spotter gave assistance on last 2 reps)
Slight Incline Smith Press:
Rep goal was 8. Slow decent, 2 second pause, up to 3/4 lockout.
Set 1 =200x8
Set 2 =200x8
Set 3 =200x8 /drop/ 160x6 +2 /drop/ 140x6
Flat Bench Press:
Goal was 6 reps with slow decent and a 1-2 second pause on chest.
Set 1 =250x5 +1
Set 2 =240x6
Set 3 =240x6 /drop/ 150x10 /drop/ 135x10
Cable Flys:
Rep target was 10.
Set 1 =60x10
Set 2 =60x10
Set 3 =60x9 /drop/ 40x10
Followed this last set with 1 set of DB flys until failure. Really emphasized the stretch, pushing chest up as far as possible at the bottom of each rep.
25x15
1 Arm Cable Rear Delt Fly:
Rep target was 20.
Set 1 =20x20
Set 2 =20x15 +5
Set 3 =20x17
Set 4 =20x15 /drop/ 10x15
6 Ways:
Each set to failure. 60 second rest periods.
Set 1 =12x12
Set 2 =12x12
Set 3 =12x10
DB Side Laterals:
To failure and beyond.
Set 1 =30x12 +10 partials
Set 2 =30x10 +10 partials
Standing Calf Raises:
Rep target was 10 with a 1-2 second flex on each rep. 60 second rest periods.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x8 +2
Set 4 =LVL 12 x8 +3 partials from stretch
Last night's session was Chest, Shoulders, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Incline DB Press:
Rep goal was 10.
Set 1 =90x10
Set 2 =90x11
Set 3 =90x10 (Spotter gave assistance on last 2 reps)
Slight Incline Smith Press:
Rep goal was 8. Slow decent, 2 second pause, up to 3/4 lockout.
Set 1 =200x8
Set 2 =200x8
Set 3 =200x8 /drop/ 160x6 +2 /drop/ 140x6
Flat Bench Press:
Goal was 6 reps with slow decent and a 1-2 second pause on chest.
Set 1 =250x5 +1
Set 2 =240x6
Set 3 =240x6 /drop/ 150x10 /drop/ 135x10
Cable Flys:
Rep target was 10.
Set 1 =60x10
Set 2 =60x10
Set 3 =60x9 /drop/ 40x10
Followed this last set with 1 set of DB flys until failure. Really emphasized the stretch, pushing chest up as far as possible at the bottom of each rep.
25x15
1 Arm Cable Rear Delt Fly:
Rep target was 20.
Set 1 =20x20
Set 2 =20x15 +5
Set 3 =20x17
Set 4 =20x15 /drop/ 10x15
6 Ways:
Each set to failure. 60 second rest periods.
Set 1 =12x12
Set 2 =12x12
Set 3 =12x10
DB Side Laterals:
To failure and beyond.
Set 1 =30x12 +10 partials
Set 2 =30x10 +10 partials
Standing Calf Raises:
Rep target was 10 with a 1-2 second flex on each rep. 60 second rest periods.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x8 +2
Set 4 =LVL 12 x8 +3 partials from stretch