wogihao

Today workout

CHEST:

flat barbell bench:

1 x 15 @ 70kg warmup <--- might as well have been pressing the bar for all the resitance it gave.. not a good warmup weight will have to up it.

1 x 10 @ 110kg mid effort warmup
1 x 10 @ 140kg <--- max effort to failure, I did the first 6 fine then the last 4 were paused at the top to get my wind, brutal brutal set i felt like i was going to be sick and nearly passed out.

incline bench:

1 x 15 @ 50kg warmup
1 x 8 @ 80kg <- failure I was fried from the flat bench.

cable flys:

1 x 12 @ pin 2 warmup
1 x 12 @ pin 4 warmup
1 x 10 @ pin 8 max effort peak contraction

machine fly:

1 x 14 @ stack <--- max effort peack contraction

TRICEPS:

Skull crushers:

1 x 15 @ 17.5kg warmup
1 x 15 @ 25kg mid warmup
1 x 9 @ 35kg max effort

Overhead tricep extention with barbell

1 x 13 @ 20kg max effort -- very hard pump i couldnt hardly move my arms by this point.

Press down:

1 x 11 @ stack max effort

END

Harsh harsh day, very happy with the session though anything this hard has to be good. Had a masive pump all through the session I was fuller than if I had done my death-march session for chest/triceps.

I cant tell you guys how much of a masive PB the 140kg for 10 reps was the most i ever got was 5-6 before. Never ever did that for that many before. but it was the hardest bench session ever.