wogihao

haha thanks guys.

right bit of a special training day,

Chest:

Flat barbell bench press:

1 x 15 @ 70kg
1 x 10 @ 120kg
1 x 5 @ 140kg
1 x 3 @ 150kg
1 x 8 @ 120kg
1 x 6 @ 120kg
1 x 3 @ 120kg

incline barbell bench (wide grip, touch the neck pause at the top and bottom)

1 x 20 @ 70kg
1 x 13 @ 90kg
1 x 10 @ 90kg
1 x 7 @ 90kg
2 x 10 @ 70kg

decline dumbell bench:

1 x 15 @ 20kg
4 x 15 @ 30kg


cable cross overs:

1 x 15 @ 10kg a side
1 x 15 @ 20kg a side
1 x 15 @ 30kg a side
1 x 15 @ 40kg a side
1 x 8 @ 50kg a side
1 x 15 @ 40kg a side

machine flys:

4 x 10 @ stack


dumbell flys:

2 x 10 @ 10kg

overhead tricep press:

1 x 20 @ 20kg
1 x 15 @ 30kg
1 x 12 @ 40kg
1 x 10 @ 40kg
1 x 13 @ 30kg

tricep press down:

5 x 15 @ 90kg

then a drop set of (no rest between sets, i just drop the pin one every time i get tired)...

1 x 4 @ 90kg
1 x 4 @ 85kg
1 x 4 @ 80kg
1 x 3 @ 75kg
1 x 2 @ 70kg
1 x 2 @ 65kg
1 x 2 @ 60kg
1 x 2 @ 55kg
1 x 4 @ 50kg
1 x 3 @ 45kg
1 x 4 @ 40kg
1 x 6 @ 35kg
1 x 9 @ 30kg
1 x 15 @ 25kg
1 x 17 @ 20kg
1 x 26 @ 15kg

took just over 2 hours.

thats the best bench ever for reps, was well chuffed the inzer wraps helped me alot very confortable.