Training 10-21-2014

I am still nursing the tweaked shoulder so don’t expect big weights for now.

** Decline Barbell Bench Press **
– 45.0 lbs x 10 reps
– 135.0 lbs x 10 reps
– 135.0 lbs x 10 reps
– 185.0 lbs x 10 reps
– 225.0 lbs x 10 reps
– 225.0 lbs x 10 reps
– 225.0 lbs x 10 reps

The working sets were 3ct down, pause one inch above the chest and a 3ct up. My shoulder is still not ready for anything heavy so I have to be a little creative with my training until it is.

– 135.0 lbs x 12 reps

These were performed in the same way as the last sets but with a 5ct pause instead of a slight pause above the chest.

All sets were stopped right before lockout for maximum tension on the pecs.

** Flat Dumbbell Bench Press **
– 75.0 lbs x 18 reps
– 75.0 lbs x 13 reps
– 75.0 lbs x 13 reps

I did this in a hybrid fly/press type of movement.

** Seated Machine Fly **
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps

** Push ups **
– 265.0 lbs x 8 reps
– 265.0 lbs x 8 reps
– 265.0 lbs x 8 reps

The flys and the pushups were supersetted.

** Wide Grip Standing Press **
– 45.0 lbs x 8 reps
– 75.0 lbs x 8 reps
– 75.0 lbs x 10 reps
– 95.0 lbs x 8 reps
– 95.0 lbs x 8 reps

Super wide grip, out to the end of the bar and pressed from chest to head. Little harder than you think.

** Lateral Dumbbell Raise **
– 30.0 lbs x 12 reps
– 30.0 lbs x 12 reps
– 30.0 lbs x 12 reps
– 30.0 lbs x 12 reps

** Rear Delt Dumbbell Raise **
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps

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