wogihao

Yea Chris like you i cant keep the chest on the pad realy when i do them 2 at a time..

Ok tongihts workout was chest/tricep

Dumbell flat bench:

1 x 10 @ 22.5kg
1 x 10 @ 45kg
1 x 0 @ 55kg dam it did a bunch of half reps but the stability wasnt there because im not used to doing them at the start.

Flat barbell bench press:

1 x 15 @ 70kg
1 x 10 @ 120kg
1 x 1 @ 140kg - was tired from doing the dumbell stuff decided to do a drop set with no rest
1 x 3 @ 130kg
1 x 4 @ 120kg
1 x 3 @ 110kg

incline barbell press:
extra wide to my breast bone

1 x 10 @ 50kg
1 x 10 @ 60kg
1 x 10 @ 70kg

decline dumbell bench:

1 x 10 @ 22.5kg
1 x 10 @ 30kg
1 x 10 @ 35kg - getting more confident with these.

cable cross over:
(i do peak contraction on each rep)

1 x 12 @ pin 2
1 x 12 @ pin 4
1 x 12 @ pin 6
1 x 7 @ pin 8

machine fly:

3 x 10 @ stack

Tricep:

overhead cable tricep extention:

1 x 15 @ pin 6
1 x 12 @ pin 8
1 x 10 @ pin 10
1 x 6 @ stack

Tricep press down:

1 x 10 @ stack

i now do a drop sets with no rest

1 x 3 @ 90kg
1 x 3 @ 85kg
1 x 2 @ 80kg
1 x 2.5 @ 75kg
1 x 3 @ 70kg
1 x 3 @ 65kg
1 x 3 @ 60kg
1 x 2 @ 55kg
1 x 3 @ 50kg
1 x 3 @ 45kg
1 x 3 @ 40kg
1 x 4 @ 35kg
1 x 2 @ 30kg
1 x 3 @ 25kg
1 x 3 @ 20kg
1 x 3 @ 15kg
1 x 3 @ 10kg

Did some poseing but my arms and shoulders were to pumped to do any serious tricep stuff (like skulls or close grip).

Back and legs tommorow.